Monday June 30th

kennethjohnanderso

Jun 30, 2025

1 min read

5 x 300-400 on approx 6 min

1) long turns

2) fast turns

3) PBL/PB regular by 50

4) Kick 200 IM/100 or 200 stroke (both "-" split

5) 3 or 4 x 100 descend to Pace 400

3 descending turns

1 dive

2 dive breakouts

4 x 15m 1) 5 and glide, 2) sprint on 1;00

200 with fins 6 kick switch on 4

4 x kick with fins accelerations on 1:00

200 Drill/swim with an entry focus

4 x 25 speed drill (head up or sping drill)

OSC swimmers repeat two more times

Hauch swimmers repeat once or

6 x 50 1-2) @ 200 speed, 3) faster from blocks

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Fri Oct 16

First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to her

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

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