Monday June 13

kennethjohnanderso
Jun 13, 2022
1 min read

100 Swim/200 Pull - long/200 Build kick/100 IM Swim

3 * (5 easy-5 hands up-10 easy-10 hands up- 30s off) dolphin/breast/free

100 Swim/200 Pull - long/200 Build kick/100 IM Swim

400 Stroke & individual specific drills

4 * 25 with5-10s of speed work

3 * 50 sprint from blocks for time

Consider kicking one of the sets below.

6 * 200 1-4 descend/ #5 easy/# 6 fast on 2:45-3:15

100 easy

15 * 100 5 on fpp + 10, - 30s rest 4 fpp+5 - 30s rest

3 on fpp - 20s rest

2 on fpp - 10s rest

1 on fpp

100 easy

4 * 400 1-3 descend 4 easy - equipment optional and can be switched

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Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

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