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Fri Oct 4th

kennethjohnanderso
Oct 3, 2024
1 min read

300 Pull on 5:00

4 * 75 Kick descend on 2:00 - big drops

300 Swim on 4:30

4 * 75 Pull descend on 1:30 big drops

300 Kick (200 IM/100 IM) on 7 - very long

4 * 75 Swim descend on 1:05 or 1:15 or 1:20 - small drops to very fast


Queens

400 long from pull/swim/Kick/Overkick with fins on 6:00

4 * 25 fast with fins on 1:30

300 Pull with paddle

4 * 25 speed drill on 1:30 - speed drill could just be a fast 25 (blocks/push/blocks/push)

200 long choice

2 * XYZ with 10 min easy swim between

X=25-75 on 1:00

Y=50-150 on 2:00

Z=50-250m on 3:00


KBM

24 * 75 on 1:30

1 sprint from blocks, 3 long


800 with fins kick/6K's on back/choice/6 kicks - Free

4 dolphin kicks off every wall



 
 
 

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30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

 
 
 
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400 IM flow with fins 3 x 100 descend 3 x 100 descend with fins and snorkel at 6:30 8 x 400 on 6:00 1-4 descend (may be pull) 5-8 descend swim easy swim 15 of last 20 min 24 x 25 (3 on :30, 1 on 1:00)

 
 
 
Sat Oct 10th

400, 3 x 100 descend, 2 x 50 descend 4 x 25 1) 5 and glide --> Kick acceleration 2) Build 3) easy speed from dive 4) 15/10 5 x 175 on 3:00 (if 200 time under 2:10) or 3:15 Descend trying to hit 200 ti

 
 
 

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