Thur Sept 7th

kennethjohnanderso
Sep 6, 2023
1 min read

400 Free/Back by 100 fist/swim by 50 on 8

3 * 100 IM (Fly underwater recovery, Back DA Breast 2K1P or w/Dolph kick/Free on 2

4 * 50 1) 15/25/30, 2) 15/25/30

3 * 75 best average on 1:20

75 long on 2:00

3 * 50 best average on 1:10

50 long on 1:30

3 waves of rounds of 8 * 25 best average on :25, then 30 then 25 with fins

2 * 800

1) max 1/2 free - every 4th 25 kick in tight body position

2) PB's. snorkel optional

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Mon June 29

400 Pull 50 with 2 PB's/25 Pull/25 PBL 300 Swim with 5 dolphin kicks off each wall 200 easy kick with fast 5m in and out of walls 100 IM with 8/10/1/6 kicks off walls 4 * 4 rockets on 1:30 8 x 25 on 1

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,

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