Saturday morning

kennethjohnanderso
Oct 28, 2022
1 min read

30 min warmup 600 25 RA/25 LA/50 Drill (suggestion board touch)/100 Build

2 or 3 * 200 IM - minimum 25 of each stroke and make it up somewhere else

3 * 100 IM 1) dolphin Kick, 2) flutter Kick, 3) regular Kick

3 * Out/In

40 * 25

1) 15m, 2) 100 Pace, 3) sprint 4) easy

or 2) 10 *

25 sprint 50 sprint 75 sprint 25 15/10 - everything on 1:00

or 40 * 25

1) long & strong, 2) easy speed, 3) long 4) 15m 5) Sprint 6) 100 Pace, 7) & 8) Drill

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Thur March 12

400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

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