Sat May 15

kennethjohnanderso
5 hours ago
1 min read

300 Slow pull - long strokes

4 x 25 Pull Build

300 RA/LA/6 Kicks by 25

4 x 25 Build

2 x 25 easy speed from blocks

4 descending turns

OYO until 8:30 (vertical kicking, breakouts. speed drills???)

40 x 50

16 on :45 every 4th fast

12 on :55 every 3rd fast

8 on 1:05 every 2nd fast

4 on 1:15 fast

12 x 75

1 on :50 or :55

2 on 1:05 on 1:10

1 on :50 or :55

2 on 1:15 on 1:20

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Friday May 15

300, 3 * 100, 3 x 50 descend, 3 descending dives 8 x 25 1) 5 and glide, 2) build, 3) easy speed, 4) 15/10 1 sprint (25m to 100m) 8 x 25 turnover drills Fly with free kick Back spin dr Br egg beater Fr

Thurs May 14th

2 x 400 IM flow with fins - 1) smooth, 2) max distance per stroke 4 x 200 descend (5-10s drops to 200 time plus 30 on 4:00 10 min choice 8 x 100 on 1:40 - best average 8 x 25 with chutes and paddles t

Tue night make up for those who can make it

800 SKPS 3 x 100 IM 8/10/1/6 kicks 4 x 50 descend to 200 pace 6 X 200 IM - option to drop and replace a stroke Fly = build kick Back = RA/LA Breast = 2K1P Free = Swim with a build kick 6 x 15m from a

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