Tues May 12

kennethjohnanderso
4 hours ago
1 min read

400 Pull breathe every 5 if free

4 x 50 build and descend

300 Kick

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

200 IM 8/12/8/12 strokes

3 x 100 IM 8/10/1/6 dolphin kicks

8 x 25 5s Vertical kick then alternate RS Kick and LS kick 90% kick/100 % tight

6 x 50 sprint w/ paddles on 2:00

150 off stroke

6 x 50 sprint iwth fins on 2:00

200 IM kick - count your kicks

6 x 25 sprint on 1:15 1,3,5 from blocks

8 x 25 tight kick

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Mon May 11

am 900 Pull - at least 300 non free 25 underwater recovery - hips up 50 build 25 PBL 50 underwater recovery - hips up 100 build 50 PBL 9 x 100 each round gets stronger on 1:45 1) 50 build/25 fast Kick

Sat May 9th

300 Pull on 5:00 4 x 75 Swim descend on 1:00 300 Kick (200 IM/100 Choice) on 6 4 x 75 Pull descend on 1:00 300 swim with paddles on 5:00 4 x 75 Kick on 1:30 1) last 25 fast, 2) last 50 fast, 3) 1st 2

Fri May 8

3 x 800 1) Pull 25 underwater recovery fly or free/50 build/25 strong PBL - snorkel encouraged 2) 75 Build/flip into strong fly or breast - 10 s 3) long streamline/fly off bottom/Bk 3-21/50 choice - e

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