Thur Mar 27 am

kennethjohnanderso
Mar 26, 2025
1 min read

6 * 50 Bk K/Breast Swim on 1:00

8 * 25 on :50

1) 5& glide, 2) 5-8m build legs, fast strokes and scull, 3) 20m easy speed, 4) 15-10

4 * 200 descend with fins on 3:00

1) strong legs throughout, build arms

2) maintain stroke count

3) "-" split

4) Best you can

20x100 on 1:40 or 1:50

5 fly or breast -1free

4 fly or breast -1free

3 fly or breast -1free

2 fly or breast -1free

1 fly or breast -1free

25x100 Free or back

5 on FPP + 10

5 on FPP + 5

5 on FPP + 10

5 on FPP + 5

5 on FPP

200, 400 or 600 with paddles

25 fly (under water recovery)/50 Back/50 Breast/75 Free

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Sat June 27

300 3 x 100 3 x 50 descend 4 x 75 with fins 6 kick pause to 4 kicks to 2 to none to high turnover 300 choice at 8:25 2 x 50 sprint from dive 11 x 50 kick on 2:00 1-5) regular kick 6-8) with chutes 9

Fri June 26

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200,

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

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