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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Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

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