Tues May 14

kennethjohnanderso
May 14, 2024
1 min read

800 IM Flow with fins (min 100m of each atroke)

600 IM flow (min three strokes - stronger/no fins

400 IM flow with fins - speedy - 30 min

9 * 100 IM switch on 10-15s rest (each round of gets faster)

option K/S fly and S/K the Free

dolphin kick review

kick below body line
lift with glutes not a back arch
small to big

Twice thru

4 * 25 1) smooth underwater, 2) 5&glide 3) 5&swim&underwater to flip, 4)10/15 on 1:00

400 Pull done as underwater recovery/long/strong/PBL by 25 on 8:00

4 * 25 on 1:00

300 - no free 50 drill/50 Swim on 6:00

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Friday May 15

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Thurs May 14th

2 x 400 IM flow with fins - 1) smooth, 2) max distance per stroke 4 x 200 descend (5-10s drops to 200 time plus 30 on 4:00 10 min choice 8 x 100 on 1:40 - best average 8 x 25 with chutes and paddles t

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