Mon Dec 6

kennethjohnanderso
Dec 6, 2021
1 min read

800 SKDrS

6 * 100 with double PB

1) 75 Back/25 Br 2) 25 Br/75 Free

3) choice

4 * 15/10

600 smooth technique work with fins

6 * 25 underwater kick on 1:30 3 with fins, 3 without

1) big smooth kicks

2) tight fast kicks

3) fastest kicks

800 IM min 25/max 75 as you go through the strokes

options include but not limited to:

kick, 6 kicks, 2K1P, Swim, drill

6 * 50 on 2:00 with fins include 2 sprint and glides per 50

800 with proper turns max 1/2 with fins

3 sprints of 25, 50 or 75 from blocks (min 100 m)

2 * (7 * 50) 1 on :35 2 on :50

1 on 40 2 on :55

1 on 1:35

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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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