Tues May 6

kennethjohnanderso

May 5, 2025

1 min read

300, 3 x 100 IM, 3 * 50 descend to 200 Pace (15 min)

5 @ glide

15/10

build kick from float to full speed kick then 4 fast stroke

(works for every stroke except breast

(breaststrokers can do 5 fast underwater kicks streamlined off wall

repeat with fins

800 with fins and paddles

1st 8 strokes of every 200 are all out - everything else tight and long

10 * 15s sprint kick on 1:00

800 flow - PB if it helps keep your hips up

16 x 25 on :35

1) from blocks - easy speed

2-4) long and smooth -

shift focus from:

head position to entry to

xlr8 from a power position

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Fri Oct 16

First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to her

Thur Oct 15

300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of som

Wed Oct 13 - start tbd

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

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