Saturday May 27

kennethjohnanderso

May 27, 2023

1 min read

200 Pull 4 or 5 * 50 Kick descend

200 Swim

4 or 5 * 50 Pull descend

200 kick - sprint 5m in and out of walls

4 or 5 * 50 swim descend to 200 Pace

4 * 50 build IM order with fins on 1:30

200 choice

6 * 50 best average

2 on 2:30

4 on 3:00

Vertical dolphin kick and shooters

16 * 25 smooth on:35

1-4) fly

5-8) back 9-12) breast

13-16) Free

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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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