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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Fri May 29

300 Pull with double PB 200 kick with 4 dolphin kicks into vertical board off each wall 3 x 100 IM (8/10/1/6 Kicks) 3 x 400 descend to PB + 25-35s on 5:45, 6 or 6:15 (about 1 min slower than best) 3 x

Thurs May 28

18 x 100 (try to do 6 or more non-free) 1 Pull on 2 1 Swim on 1:50 30s 1 with fins on 1:40 2 Pull on 1:50 2 Swim on 1:40 30s 2 with fins on 1:30 3 Pull on 1:40 3 Swim on 1:30 30s 3 with fins on 1:20 3

Wed May 27

300 Pull on 5:00 4 x 75 kick descend on 1:30 300 Swim (max 1/2 free) on 4:45 4 x 75 Pull descend on 1:15 300 Kick (100 stroke/200 IM) on 6:00 4 x 75 swim descend on 1:00 8 x 25 on 1:15 1) 5 and glide

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