Mon Jan 6 pm

kennethjohnanderso
Jan 6, 2025
1 min read

600 with fins 200 Swim/100 (RA/LA/50 6K's or Br or Fly)

4 x 200 with bridges descend to PB + 20-30 on 4:00 4 descending turns

4 x 50 1) 15-25-10, 2) 15-25-10

4 descending dives

4 * 25 sprint with fins on 1:30

200 Recovery Drill/Swim/Kick/Swim on 4:00

4 * 25 speed Drill on 1:30

200 Recovery Drill/Swim/Kick/Swim on 4:00

4 * 25 dive walkbacks

8 x 25 sprint on :25 - 3 waves/3 rounds

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Mon Mar 9

5 * 200 Descend on 4:00 150 Stroke A slight build/50 Stroke B - strong legs Three times thru 300 Pull with paddles and snorkel on 5:30 200 Kick "-" on 4:30 Quebec Cup swimmers 8 x 25 1) build, 2) 5 an

Thur May 5th

400 Free back by 100 25 fist/25 A-OK/50 build 300 Kick done as 200 IM/100 dolphin wiht board 4 below water, 4 above 200 IM K/S by 25 100 IM 8/10/1/6 kicks 22 min to here 4 x 400 on 6:30 1) every 50 m

Tue Mar 2

50 finger grip paddles 200 Pull long 50 finger grip paddles 200 Pull negative 50 finger grip paddles 100 Pull IM 3 x 175-200 kick descend on 4 4 x 50 on 1:00 1) 15- 25 -10 2) 15 -25- 10 8 x 50 on 1:00

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