Thur Apr 18

kennethjohnanderso

Apr 17, 2024

1 min read

1/2 hr warm up. 1000-1600m

suggested

400-800 long @ loose

descending 3-4 * 50-75

Speed work 2-6 * 15-25m

Turns and dive

2-4 * 50 long and strong

maybe show Keith and Erin the balance kick drill we did

keep arms in a straight line - perpendicular to the bottom

10*100 test set Group A

w/up & warm down

10*100 test set Group B

25's for power and balance

smooth rotation some build some strong

rotate around a low head

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Fri Oct 16

First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to her

Thur Oct 15

300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of som

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

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