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 May 29

300 Pull with double PB 200 kick with 4 dolphin kicks into vertical board off each wall 3 x 100 IM (8/10/1/6 Kicks) 3 x 400 descend to PB + 25-35s on 5:45, 6 or 6:15 (about 1 min slower than best) 3 x

Thurs May 28

18 x 100 (try to do 6 or more non-free) 1 Pull on 2 1 Swim on 1:50 30s 1 with fins on 1:40 2 Pull on 1:50 2 Swim on 1:40 30s 2 with fins on 1:30 3 Pull on 1:40 3 Swim on 1:30 30s 3 with fins on 1:20 3

Wed May 27

300 Pull on 5:00 4 x 75 kick descend on 1:30 300 Swim (max 1/2 free) on 4:45 4 x 75 Pull descend on 1:15 300 Kick (100 stroke/200 IM) on 6:00 4 x 75 swim descend on 1:00 8 x 25 on 1:15 1) 5 and glide

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