Post regionals - the start of summer swimming

kennethjohnanderso

Jun 6, 2022

1 min read

3 * 100 descend,

200 100 Pull/100 drill with pull buoy,

3 * 100 descend

200 100 Kick/100 swim or drill with overkick (1000 m - 18 min)

12 * 125 IM

2 rounds on 2:00, 1 round on 1:45 +/- 10

1) 50 Fly Kick/25 of Back/Breast/Free

2) 25 Fly/50 Back kick/25 of Breast and Free

3) 25 Fly/25 Back/50 2K1P/25 Free

4) 25 of Fly/Back/Breast/50 of fast Free Swim

7/6 * 300 on 4:20, 4:40 or 5:00 (6)

1 - 4 descend, 5-7 or 1-4 descned, 5&6) strong

1) Pull with snorkel

2) swim with snorkel

3) swim

4) paddles optional

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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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