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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Thur Oct 15

300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of som

Wed Oct 13 - start tbd

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

Tue Oct 12

400 IM flow with fins 3 x 100 descend 3 x 100 descend with fins and snorkel at 6:30 8 x 400 on 6:00 1-4 descend (may be pull) 5-8 descend swim easy swim 15 of last 20 min 24 x 25 (3 on :30, 1 on 1:00)

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