Sat Apr 5

kennethjohnanderso

Apr 4, 2025

1 min read

300 Pull - long

200 Kick "-"

100 Swim with fast turns

6 * 25 on :45

1) 15/10, 2) 5 & glide

9 X 50

1-3) IM switch

4-6) best stroke

7-9) kick descend

10-12) choice

3? waves (record/swim/200 long with fins)

2 rounds of

5 * 50 best average (#1 & 5 from a dive)

on :40/:50/60/70

or if 50 slower than 30 (:50/:50/60/70

15 x 100

1 @ FPP

2 @ FPP +10

3 @ FPP + 5

4 @ FPP +10

5 @ FPP + 20

Recent Posts

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Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

Thur Sep 17

800 IM flow with fins 3 x 100 descend to 400 pace 3 x 50 descend to 200 Pace at 6:35 8 x 25 on 1:00 1) build 2) 5 and glide - vertical dolphin kick - speed drill - kick xlr8 3) easy speed 4) 15/10 In

Wed Sept 16

AM Queens Warm up on your own first wave of test set at 6:40 Warm down and re-warmup 6:55-7:10 2nd wave Warm down Test set score = pace time + fastest repeat + slowest repeat PM KBM 300 Swim on 5:00 4

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