Didn't completely forget about speed

kennethjohnanderso
Apr 12, 2023
1 min read

8-10 * 100 with fins on 10s rest

1) 25 K/50 S/25 Drill

2) 25 Drill/50 S/25 kick

4 * 50 Back K/Br Swim

triangles

4 * 50 Build onto a fast turn and come out with 3 fast strokes of fly then shut down

300 IM Bk/Br/Free – slow pull with paddles

4 *25 Sprint walk backs

200 Social Kick

Choose 2.5 to 3 of:

2 * (4 * 25 head up Sprint free with fins + 200 6 kicks)

2 * (4 * 25 egg beater + 200 2K1P)

8 * 50 25 build fly/sprint kick off wall then strong back 2 * (3 * spin drill + 200 alternating RA-LA by 50

Approx. 14 min each

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12 x 25 on :35 11 * 50 on 1:00 max 1/2 free 10 x 75 FPP - choice of equipment 9 x out/in 8 x Zombie kicks 7 min fartlek kick 6 x 25 with chutes 5K1P for 100m 400 IM from blocks 3 triangles 200 PBL 1 t

Mon Dec 22

800 IM flow with fins 8 x 50 1-4 descend on 1:00 (1-4 Stroke A, 5-8 Stroke B) 8 x 25 1) 5 & glide 2) Build 3) underwater Kick 4) 15/10 10 x 125 on 2:30 75 Build into 50 sprint on 1-4 descend, 5-1

Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

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