Tue Jan 28 am

kennethjohnanderso

Jan 27, 2025

1 min read

400 with fins Free/Back by 100 fist/swim by 50

3 * 100 descend to 400 Pace +/- 5s

200 Pull build with Paddles

4 x 50 1) 15-25-10, 2) 15-25-10

Twice thru (3 or 4 for Queens at night)

2 waves of broken 200 (10s at 50)

in between 200/150/100/50 (12 minutes - 10min swim/2 min rest)

going from long drills to shorter faster swimming.

five times thru on 4-5 min 3 or 4 times for Queens

25 easy speed from dive

75 25 Drill/50 swim with 10m off last wall

1 breakout, 1 fast turn

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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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