Thursday July 14

kennethjohnanderso
Jul 13, 2022
1 min read

300 Swim on 5:00 4 * 75 Kick descend on 1:45

300 Pull on 5:00 4 * 75 swim descend on 1:15

300 Kick (200 IM, 100 choice fast)

4 * 75 Pull with paddles on 1:00

4 * 200 descend pull on 3:30

100 off stroke

5 * 100 best average on 2:00

100 off stroke

6 * 50 on 1:30 - choice of equipment

3 fast, 1 easy, 2 fast

5 * 200 IM

1) Swim

2) Swim with fins 2) Swim/Kick

3) Kick/Swim 4) Drill

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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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