Friday May 15

kennethjohnanderso

May 14

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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Wed Sept 23

400 IM flow with fins 300 kick (200 IM + 100 stroke 4 x 50 swim descend to 200 pace (stroke A) 2 x 50 descend to 200 pace (stroke B) finish by 6:35 twice thru (may have to do the first three in a diff

Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

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