Mon July 27

kennethjohnanderso

Jul 26

1 min read

800 IM Flow with fins

600 Pull 75 Pull/75 PBL/75 Pull/75 Breast. (Breath every 5 when Free)

200 kick working turns

4 different speed drill on 1:00

?? fly with flutter kick/back spin/Breast with flutter/Free head up

4 more

1) Build

2) 5 and glide/2 X rocket/kick XLR8

3) Easy speed

4) 15/10

4 times thru

50 on 1:00 ascend to 200 Pace

100 on 1:45 descending to 400 Pace

8 x 100 best average on 1:40

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Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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