Mon Jan 13

kennethjohnanderso

Jan 12, 2025

1 min read

300 Pull breathing every 3/5 if free on 5

200 IM kick on 4

100 IM 8/10/1/6 kicks off wall on 2

300 Pull with paddles on 5

4 * 50 descend kick on 1:15

4 * 25 1) 5 and glide, 2) 15/10 on 1:00

200 with fins and paddles on 4:00

4 * 50 fast with fins (10m underwater) on :45

4 * 25 build kick to full speed then add arms

800 Pull - every 4th 50 IM order

800 Swim - every 4th 50 Kick IM order

5 * 400

1-3) descend on 5:30 or 6

4) long on 7

5) 4 * 100 faster than 400 pace on 1:30

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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

Thur Sep 17

800 IM flow with fins 3 x 100 descend to 400 pace 3 x 50 descend to 200 Pace at 6:35 8 x 25 on 1:00 1) build 2) 5 and glide - vertical dolphin kick - speed drill - kick xlr8 3) easy speed 4) 15/10 In

Wed Sept 16

AM Queens Warm up on your own first wave of test set at 6:40 Warm down and re-warmup 6:55-7:10 2nd wave Warm down Test set score = pace time + fastest repeat + slowest repeat PM KBM 300 Swim on 5:00 4

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