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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500 Snorkel and Fins 400 Swim 300 Pull with knuckle paddles 200 Kick 100 Build 200 Kick 300 Pull with knuckle paddles 400 Swim 500 with snorkel and fins three times thru 50 descend to 200 pace 100 asc

Thu July 7

300 Swim on 5 4 x 75 kick descend on 1:30 300 Pull on 5 4 x 75 last 25 fly on 1:30 300 Kick (200 IM long + 100 back build) 4 x 75 Pull with paddles - very long 20 x 75 - last 25 fly extra min between

July 28

20 x 100 - xtra 20 s to put on or take off fins 4 on 1:40 with fins 4 on 1:40 w/o 4 on 1:30 with fins 4 on 1:30 w/0 4 on 1:20 with 6 x 25 1) 5 and glide/2 rockets/Kick xlr8 2) 15/10 3 x thru 12m wit

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