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 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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