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 June 27

300 3 x 100 3 x 50 descend 4 x 75 with fins 6 kick pause to 4 kicks to 2 to none to high turnover 300 choice at 8:25 2 x 50 sprint from dive 11 x 50 kick on 2:00 1-5) regular kick 6-8) with chutes 9

Fri June 26

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200,

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

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