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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Tues May 26

10 * 100 Choice 2 on 2:10, 2 on 2:00, 1:50, 1:45, 1:40 10 min OYO 8 * 25 1) favourite 2) least favourite speed drills 8 x 100 best average on 1:40 200 easy swim off stroke 3 * 50 small drops to very f

Mon May 25

800 with fins RA/LA/kick*/Swim. *from easy to sprint 600 Pull alternate reg/PB low by 150 - last 300 with paddles 3 x 200 Kick descend of 4:30 3 x 100 IM 8/10/1/6 kicks off walls 3 repeats - choose fr

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

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