Thur Feb 15

kennethjohnanderso
Feb 15, 2024
1 min read

600-800 IM wih fins (14 min - drop up to a whole stroke or 150m each)

Fly = K

Bk= 6 Kicks

Breast = Swim with 1 dolphin K/Pull

Fr = 6 Kicks

4/5 * 200 IM on 3:30 or 4

always strong 10m in and out of transitions

K/S by 50
S/6 Kicks by 50
Swim
Swim faster
Swim fastest

10*100 Swim on 2:00 replace another 25 swim with kick if 10s rest

12*25 on :40 1) 15m fast, 2) 20m fast, 3) 25m fast

400, 300, 200, 100 mix & match

4 strokes with Pull, Kick, Swim and Drill

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Sat Feb 6

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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