Mon Dec 20 3:30-4:45

kennethjohnanderso
Dec 19, 2021
1 min read

Updated: Dec 21, 2021

400 drill with fins - Negative split - default is 6Kicks/side

300 Pull - maintain stroke count - Max 1/2 free

200 IM kick

6 * 25 15/20 on 1:00 1) long underwater Kick, 2) no underwater kick, 3) best distance for you

Four rounds - bags on feet for first 3 rounds

200 Build each one and faster each round on 3:30

4 * 10m sprint kick underwater and swim/walk easy back on 1:00

2 or 3 * 400

long turn deep end wall

stop at flags and fast turn at shallow end into a strong 50

and repeat

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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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