Thur am May 4

kennethjohnanderso
May 3, 2023
1 min read

10 * 75 on 1:20

1) fist/drill/swim

2) scull/50 Build

8 * 75 on 1:15

1) double turn then fast turn

2) underwater turn then waterfall turn

6 * 75 on 1:10 or 1:15

1) fly/back/breast

2) back/breast/free

4 * 75 with fins on :55 or 1:00

2 * 75 1) long, 2 Build - stroke you are doing next

10 * 100 Best average on 1:40, 1:50 or 2:00

long warmdown - technique based

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Sat July 18

200 Dolphin Kick 400 Free/Back by 100 fist/Swim by 50 600 Pull 75 choice/25 IM order of off strokes) 9 x 100 IM on 1:50 1) with dolphin kicks 2) with flutter kicks 3) Regular with 8/10/1/6 kicks of

Thur July 16

300 Pull (100 reg/2 x 50 PBL/RA/LA) 200 Kick with fast turns 3 x 100 IM (8/10/1/6 kicks off walls) 4 x 50 1) 15-25-10, 2) 15-25-10 4 x 25 on 1:5 1) 5 and glide, Kick xlr8 2) Fly with flutter kick, or

July 16

8 * 75 on 1:30 1) fist/Dr/S 2) Scull/50 Build 9 x 300 on 4:30 3 smooth free 1 back build 2 smooth free 1 strong back 1 smooth free 1 fast back 3 x 50 fly 1-1.5s drops to 200 Pace on 1:00 4 x 25 15/10

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