Friday May 15

kennethjohnanderso
4 hours ago
1 min read

300, 3 * 100, 3 x 50 descend, 3 descending dives

8 x 25 1) 5 and glide, 2) build, 3) easy speed, 4) 15/10

1 sprint (25m to 100m)

8 x 25 turnover drills

Fly with free kick

Back spin dr

Br egg beater

Free head up with fins dolphin and or flutter kick

Sprint again

5 x 200 with fins under bridges on 3:00

12 x 75

1 on :55

2 on 1:10

1 on 1:00

2 on 1:15

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Thurs May 14th

2 x 400 IM flow with fins - 1) smooth, 2) max distance per stroke 4 x 200 descend (5-10s drops to 200 time plus 30 on 4:00 10 min choice 8 x 100 on 1:40 - best average 8 x 25 with chutes and paddles t

Tue night make up for those who can make it

800 SKPS 3 x 100 IM 8/10/1/6 kicks 4 x 50 descend to 200 pace 6 X 200 IM - option to drop and replace a stroke Fly = build kick Back = RA/LA Breast = 2K1P Free = Swim with a build kick 6 x 15m from a

Tues May 12

400 Pull breathe every 5 if free 4 x 50 build and descend 300 Kick 4 x 50 1) 15-25-10, 2) 15-25-10 200 IM 8/12/8/12 strokes 3 x 100 IM 8/10/1/6 dolphin kicks 8 x 25 5s Vertical kick then alternate RS

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