Saturday morning speed

kennethjohnanderso
Feb 3, 2024
1 min read

2 * 400 choice 1 with fins, 1 without

300 Pull - decrease Stroke Count throughout

300 Swim - 75 Build to 80%/25 off

300 Kick - (200 IM + 100 choice)

4*25 PBL on :35 1-3 descend 4 fast

EBSC 25's (40/30/30)

4*10s sprint kick on 1:00

OYO until 8:55

6 * 50 sprint

3*200 descend to 400 Pace, 2*100 at 400 Pace

& 1 or 2 * 50 sprint

broken 200

& 100 Sprint

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Sat May 15

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

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

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