Mon Sept 25

kennethjohnanderso
Sep 25, 2023
1 min read

400 Fr/Bk by 100, Drill/Swim by 50

2 * 300 Pull - breathing every 3 (including walls) #2 - faster

3 * 200 kick descend on 4:00 or 4:15 (max 30s rest)

4 * 100 IM with fins on 1:40

IM wheel

twice thru (8 * 250) on 15s rest

25 Fly/50 bk/75 Breast/100 Free

50 Fly/75 Bk/100 Breast/25 Free

75 Fly/100 Bk/25 Breast/50 Free

100 Fly/25 Back/50 Breast/75 Free

1:00 rest then 2nd round go faster

1 or 2 * 600 - equipment as desired

75 Choice/25 Fly

75 Choice/25 Bk or Free 75 Choice/25 Breast

Rd 1 equipment (or not) to make it challenging

Rd 2 equipment to make it easier

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Sat June 27

300 3 x 100 3 x 50 descend 4 x 75 with fins 6 kick pause to 4 kicks to 2 to none to high turnover 300 choice at 8:25 2 x 50 sprint from dive 11 x 50 kick on 2:00 1-5) regular kick 6-8) with chutes 9

Fri June 26

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200,

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

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