Thur May 21

kennethjohnanderso

May 20

1 min read

800 IM flow with fins - high hips, 1/2 underwater recovery, accelerate arms

4 x 5s vertical with 25 build on :45

600 Pull with paddles and snorkel 150 stroke !/50 stroke B

8 x 25 various drills for speed on 1:15

400 Kick - each 100 gets faster

4 x 15s sprit Kick on 1:15

4 x 200 descend with 5,4, choice, choice choice dolphin kicks on 3:30

(breast on 4 flip into turns)

900 with fins RA/LA/rotating kick/75 Swim

(IM order?)

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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

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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