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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