Mon Apr 14

kennethjohnanderso
Apr 14
1 min read

800 IM flow with fins

3 times through

400 with chutes

4 * 100 at FPP +10, 2nd round + 5, 3rd round fpp

200 kick "-"/200 swim with fins at speed = fpp x 2

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Thur Dec 11

Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fin

Wed Dec 10

12 * 100 on 1:40 1-3) smooth 4) faster - maintain stroke count 5-7) Smooth 8) 400 pace 9-11) smooth 12) faster again 200 drill 3 x out in out turns descending - plant feet firmly and quickly 100 dri

Tue Dec 8

Queens Shallow + deep lanes if needed 4 * 300 descend on 5:30 every 3rd 50 off 8 * 25 strong on :30 4 x 200 kick descend on 5:00 8 x 15s sprint kick on 1:00 12 x 100 with paddles and/or PB 3 on fpp +

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