Mon Feb 12

kennethjohnanderso
Feb 12, 2024
1 min read

200 free low SC

200 free/best stroke

200 free -ve split

4x50 best stroke or IM

200 free descend 50’s

If racing this weekend

12x25 optimal kicks, breakout + 3 stroke cycles /30

12x50 kick-drill, drill-swim /50, 55, or 60 (1st 6 with fins)

12x75 alt free-stroke (stroke can be free if it’s your best)

4/65, 4/60, 4/55 or + 5, 10, ?15 as needed

400 Flow - min 2 strokes

If not racing

6 breakouts Twice thru - same pace, SC, tempo, dolphin kicks throughout

3*25 on :30

1*50 on 1:00

3*25 on :30

1*75 on 1:30

20 * 75 choice fpp extra min after 8, 14 & 18

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Mon July 13th

300 Pull last 25 of each 100 Bk/Br/Fr on 5 4 x 75 kick descend on 1:30 300 Swim "-" on 4:30 4 x 75 Pull descend on 1:05 300 Kick 200 IM/100 Dolphin on 6 4 x 75 Swim descend on 1:00 5 x 400 descend on

Sat July 4

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

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