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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Tue Sept 15

800 SKPS 400 IM flow with fins (hips up - long strokes) at 6:30 6x75 on 1:20 - first turn is a double turn, 2nd is a fast turn 200 choice 36 x 50 on 1:00 1-18) 2 fast, 1 easy, 19-36) 1 fast 2 easy 5

Mon Sep 14th 2nd week

Mon Aerobic - see below Tue Main set = 36 x 50 1-18) 2 fast, 1 ez, 19-36) 1 fast, 2 ez Wed 10 x 100 Test Set Thu twice thru 5 x 30 on :50/60/70/80/90 Fri 3 x 75 best avg - extra min after #10, 18, 24

Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

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