Sat May 9th

kennethjohnanderso
5 hours ago
1 min read

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 25 fast, 4) fast

(3 x 25, 1x 50 on 1:15) - twice thru

1) build

2) 15/10

3) speed drill

4) fast

16 x 50 sprint from push on 2:00

at least 6 the same before switching

best average or slight descend

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Fri May 8

3 x 800 1) Pull 25 underwater recovery fly or free/50 build/25 strong PBL - snorkel encouraged 2) 75 Build/flip into strong fly or breast - 10 s 3) long streamline/fly off bottom/Bk 3-21/50 choice - e

Wed May 6

400 IM Flow with fins 400 IM Fly = Kick/Back = PBL/Br = 2K1P/Free = PBL skip & replace* 6 x 50 on :50 - 1-3 descend to 200 Pace 400 IM Fly = Kick/Back = PBL/Br = 2K1P/Free = PBL skip & replace* 8 x 25

Tue May 4 at the Y

800 with fins 50 K/50 S choice of swim but - dolphin kick the whole time 600 50 6 kicks/50 SWim = min 200 Back 5 x 200 on 3:30 with bridges 1-3 descend, 4 long with breathing pattern, 5 fast 8 x 100

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