Tues Apr 22 am

kennethjohnanderso

Apr 22, 2024

1 min read

800 IM with fins

Fly underwater recovery,

Back 6 kicks

Breast swim with dolphin Kick

Free 6 kicks

6 * 50 IM switch

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

4 * 25 on 1:00

1) 5 dolphin kicks and glide/10s/5 sprint dolphin kicks from dead stop

2) dolphin kicks/3 stroke cycles/4 dolphin kicks - swim easy

3 dives <--> 3 fast turns on 1:00

5 sprint 50's on 5:00

Ryan

8 * 100 Fly under ?? - max 4 kicks off walls

Twice thru

2 * 25 "T" kick drill

200 Pull long a slow breath every 5

50 Slow with chute <--> 100 smooth with fins <--> 4 * 25 Fly or Breast

8 * 50

35, 50, 40, 50, 45, 50, 55, 60 or +5

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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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