Thur Apr 16

kennethjohnanderso

Apr 16, 2025

1 min read

400 Fr/Bk by 100 fist/Swim by 50

300 IM Drop a stroke or parts of strokes (min 100K)

6 x 75 on 1:20

1) fast turn/long turn

2) underwater turn/fast turn

3) double turn/fast turn

4 * 50 1) 15-25-10, 2) 15-25-10

9 * 300 on 4:40, 4:45 or 5

1-3) free descend, 4) strong stroke

5-6) free long, 7) stroke

8) free long, 9) stroke fast

Breast 3),6) and 8) 250 drill/S by 50

strong = 200m

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Wed Oct 13 - start tbd

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

Tue Oct 12

400 IM flow with fins 3 x 100 descend 3 x 100 descend with fins and snorkel at 6:30 8 x 400 on 6:00 1-4 descend (may be pull) 5-8 descend swim easy swim 15 of last 20 min 24 x 25 (3 on :30, 1 on 1:00)

Sat Oct 10th

400, 3 x 100 descend, 2 x 50 descend 4 x 25 1) 5 and glide --> Kick acceleration 2) Build 3) easy speed from dive 4) 15/10 5 x 175 on 3:00 (if 200 time under 2:10) or 3:15 Descend trying to hit 200 ti

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