Mon May 27

kennethjohnanderso
May 27, 2024
1 min read

800 Flow with fins

9 * 50 IM switch - powerful kick in and out of walls

3 * 25 from blocks - easy speed to 20m

4 * 25 15/10

8 * 100 on 1:50

RA/LA/Scull/Build

50 drill/50 Build

can switch strokes every 2

warmup in reverse (if peaking for Regionals)

3 * 400 with fins and paddles descend and "-"

3 * 200 Drill --> long -->strong

5 * 100 long/strong/fast/strong/long

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Fri June 12

400 Flow with double PB 400 Flow with fins 10 x 100 (Br -75's) 100 Drill on 1:45 100 Swim on 1:30 100 Drill on 1:45 2 x 100 Swim on 1:25/1:20 repeat with fins 10s faster 2 x thru 20m sprint 175 smooth

Thur June 11

800 Flow with fins if any or all of it is free then 6K/side or underwater recovery 600 PBL/Pull/2 PB's Straight thru max 4 rounds free 4 x 100 descend to 800 pace on 1:40 4 x 75 descend to 400 pace

Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

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