Mon Apr 22

kennethjohnanderso
Apr 21, 2024
1 min read

300 Pull long 2 breaths/25, break at walls

300 Swim long - same as pull

300 kick build

300 Pull with paddles - each 100 gets stronger

5 * 100 swim descend to 400 pace

4 * 25 speed drill

No Free

300 Drill - no free

30s

300 S build

30 s

3 * 50 at 200 Pace

A/ 3 * 200 descend to PB plus 10-15 plus 3 25

12*25 walk backs from dive

800 with fins - 1st 25 of every 100 alternate

5 dolphin kicks 3 stroke cycles 4 dolphin kicks and glide for distance
15m fast underwater

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Sat Dec 6th

4 x 250?-300 1) breath every 3/5 if free on 6:00 2) free - fast tuns on 5:30 3) IM - 75 build each stroke to last 15m kick into wall on 6 4) non free - fast turns on 5:30 8 x 25 on 1:00 1) 5 & glide -

Fri Dec 5

3 x 3 x thru 1st round 100 smooth 1) Free, 2) IM, 3) no free on 1:45 10 s vertical kick arms at chest 2nd round 125 smooth 1) Free, 2) IM, 3) no free on 2:10 10 s vertical kick arms on shoulders 3rd r

Thur Dec 12

800 SKPS 400 Pull - 200 stroke A then alternate 50 stroke A/50 Stroke B 6 x 50 Bk K/Br S or Fly Swim/Back K Choose 4 of (on 10) - if more than 1:00 rest - 3 descending turns 1) 600 IM S/DR/Build K by

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