Thur May 8th

kennethjohnanderso

May 8, 2025

1 min read

300 Pull

4 x 75 Swim with fins descend to 100 speed

300 Kick (200 IM + 100 best stroke)

4 * 75 with paddles - descend very long only adding 1 stroke per length

300 Swim (done as 3 * 100 IM with flutter, dolphin and regular kick

28 minute to here

last night's set or

6 * 100 IM with PB on 10s rest - long and smooth

fly underwater recovery/Back DA/Breast no waves/Free LADP

600 with fins

50 Dolphin kick/50 Back Kick/50 Breast with dolphin kick/50 long free

12 * 50 on 1:00 1s drops to 200 pace at #6 then ascend

4 bursts 1) block, 2 push

800 choice max 400 with fins

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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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