Monday Mar 23 am

kennethjohnanderso
Mar 22
1 min read

300 Pull breathing every 5 on 5:00

4 x 75 Kick descend on 1:30

300 Swim - fast turns on 5

4 x 75 Pull with paddles descend on 1:20

300 Kick (200 IM/100 Stroke) on 7:40

4 x 75 2 @ fpp + 10, 2 @ fpp

6 x 200 on 4:00

100 Pull/50 Kick on PB/50 Swim

1-3 descend then hold

8 x 25 sprint on :30

300 25 RA/25/LA/50 swim with fins on 6:00

8 x 25 sprint with fins on :25

200 IM - dolphin kick throughout - no fins

8 x 25 smooth underwater with fins and one paddle paddle on 10-20s rest

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Tues May 12

400 Pull breathe every 5 if free 4 x 50 build and descend 300 Kick 4 x 50 1) 15-25-10, 2) 15-25-10 200 IM 8/12/8/12 strokes 3 x 100 IM 8/10/1/6 dolphin kicks 8 x 25 5s Vertical kick then alternate RS

Mon May 11

am 900 Pull - at least 300 non free 25 underwater recovery - hips up 50 build 25 PBL 50 underwater recovery - hips up 100 build 50 PBL 9 x 100 each round gets stronger on 1:45 1) 50 build/25 fast Kick

Sat May 9th

300 Pull on 5:00 4 x 75 Swim descend on 1:00 300 Kick (200 IM/100 Choice) on 6 4 x 75 Pull descend on 1:00 300 swim with paddles on 5:00 4 x 75 Kick on 1:30 1) last 25 fast, 2) last 50 fast, 3) 1st 2

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