Mon May 12

kennethjohnanderso
May 12, 2025
1 min read

300 Pull

200 Kick

100 Swim

4 x 50 descend to 200 Pace

4 x 5&glide/turn on 1:15 - turn gets fast each time

200 Drill

28 minutes to here

three times thru - all sprints on 1:30

25m sprint from dive

20m sprint from push - no breast pullout

35m sprint from dive

20m sprint from push - no breast pullout

3 * 800 - use fins for one of them

1) 1st 25 of every 100 emphasize legs

2) 2x25, 3 x 50, 4 x100, 3 * 50, 2 x 25 - maintain SC

3) IM flow

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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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