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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Tuesday Oct 27

400 Free/Back by 100 fist/swim by 50 4 x 75 as 25 drill/50 Build 3 x 50 build into a fast turn and 8-12m sprint dolphin kick into 1 fast stroke 4 x 25 1) build 2) speed drill 3) easy speed 4) 15/10 10

Mon Oct 26

800 IM flow with fins (do not have to do 200 of each stroke) be aware of body and head position 3 x 100 IM 1) with free kick 2) with fly kick 3) regular kick 5 x 50 descend SC and/or time at 6:40

Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

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