Tues Oct 29 am

kennethjohnanderso

Oct 28, 2024

1 min read

10 * 75 on 1:20

1) fist/Drill/swim

2) Scull/50 Build

400 Maintain stroke count

4 * 75 pull descend

200 Kick

3 * 100 descend to 200 Pace

Free or Back

10 * 175 on 200 PB + 20

1-5 descend

6 -9 best average

Fly or Breast 200 PB + 20

150 100 Fr or Bk/50 Stroke

150 Stroke/Fr or Bk/stroke

150 stroke

150 Free or Back

200 Stroke

150 Free or Back

150 stroke

150 Stroke/Fr or Bk/stroke

150 100 Fr or Bk/50 Stroke

Warmdown

20 * 50 on 1:00

1) 5 dolphin kicks off walls

2) build to fast turn and 10m blast underwater dolphin kick off walls

3) off stroke

4) K/S

5) exaggerate length

Recent Posts

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Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

Thur Sep 17

800 IM flow with fins 3 x 100 descend to 400 pace 3 x 50 descend to 200 Pace at 6:35 8 x 25 on 1:00 1) build 2) 5 and glide - vertical dolphin kick - speed drill - kick xlr8 3) easy speed 4) 15/10 In

Wed Sept 16

AM Queens Warm up on your own first wave of test set at 6:40 Warm down and re-warmup 6:55-7:10 2nd wave Warm down Test set score = pace time + fastest repeat + slowest repeat PM KBM 300 Swim on 5:00 4

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