Mon Jan 19

kennethjohnanderso
Jan 18
1 min read

400 Pull every 4th 25 3 breaths max

300 Kick (200 IM/100 stroke)

15 min to here

4 x 50 descend to 200 Pace on 1:00

8 x 25 on 1:00 1) build, 2) 5& glide & kick xlr8, 3) Easy speed, 4)-8) 15/10

800 Pull with paddles every 4th 25 off "- split"

400 Swim "- split"

4 * 100 descend with #2 at 400 pace from above

200 Kick

4 x 50 descend with #2 at 200 pace from above

20 x 25 strong on 45 - great stroke hygiene

10 x 50

4 on :40

2 on :45

2 on :50

2 on :55

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Sat Feb 6

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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