Man Jan 13th - pm Queens

kennethjohnanderso
Jan 13, 2025
1 min read

600-800 Choice

3 * 200 kick descend on 4:30

10 * 75 on 1:10 - start by 7:00

1-2) Pull gets faster each time

3-4) Long swim

8 * 25 on 1:00

Choice any or all of:

build kick and high tempo swim Swim with paddles and fins

Easy speed

Other speed drills

2x25 walk backs

16 * 50 on 1:10 - stay on pace

3 fast 1 long

2 x (2 fast, 2 long)

Sprint Sprint +1.5

Sprint + 2

Long

16 * 100 with fins

1st 8

1-2) swim on 1:25

3-4) K/S on 1:35

2nd 8 1-2) swim on 1:40

3-4) K/S on 1:50

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Fri May 22

May do one of the below twice (1 min between repeats 800 with fins or 600 without every 100 starts with strong underwater kick and a fly breakout 600 Back RA/LA/DA/Swim 500 Br 25 H-H/ 25 2K1P/50 swim

Thur May 21

800 IM flow with fins - high hips, 1/2 underwater recovery, accelerate arms 4 x 5s vertical with 25 build on :45 600 Pull with paddles and snorkel 150 stroke !/50 stroke B 8 x 25 various drills for s

Wed May 20th

5 x 400 descend (2-5 every 4th 25 dif stroke) 1) Free/Back by 100 fist/Swim by 50 on 7:30 2) Pull on 6:30 3) Swim on 6 4) swim with paddles on 6 5) swim with paddles and fins 4 times thru 25 ki

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