Thursday am

kennethjohnanderso
Jan 25, 2023
1 min read

Warmup

400 on 7

4 * 100 IM on 1:45

8 * 50 K or Fly or Br on 45

3 stations

1) 4 lanes starts and turning wall technique - 1st round back

2) Shallow end 24 * 15/10 on :45

3) Deep 4 lanes (3 * 50, 1 * 75 on 1:00) * 4 with paddles and possible chutes

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Tues Feb 17

25 min, 3 repeats choose from 400 Pull breath every 3 600 IM flow fins 6 x 50 1-3 kick descend 300 -400 50 Drill/50 Build - stroke dependent 300 IM Dr/S/K by 25 12 x 25 Fly or breast on 5-10s rest 4

Sat Nov 14/2026

Do three repeats of at least 2 of: 800 IM flow with fins 600 done as Fly K/back 6kicks/side/Br 2K1P/Free 150 Build 800 Pull with paddles 600 IM 50 Drill/100 Swim drop a stroke 10 x 50 fly or breast o

Fri Feb 12

Right into it! 12 x 100 6 on 1:40 4 on 1:30 2 on 1:20 - max 6 of them free Circuits A - 12 * 25 on 1:30 or 6 x 200 with fins under bridges B- 18 x 25 on 1:00 1&2) Chutes <--> no Chute with partner

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