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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Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

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