Tues pm (evening and post meet) May 24

kennethjohnanderso

May 24, 2022

1 min read

500 Back - 12 min

(50 DA/25 RA/25 LA/50 S) * 2

25 Rythm/75 Build)

25 Rythm/75 Strong

EBSC 25's

4 * 100 descend

4 * 50

1) 12.5-25-12.5

2) 12.5-25-12.5

10 * 50 sprint on 4:00 1) slight build 2) walls

3) awareness of turnover 4) awareness of turnover

5) Just swim fast from blocks

2 * 300 WD

fins 300 Back(50 Kick/50 Swim) pull 300 IM (25 Back/25 Breast/25 Free)

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Fri Sept 11

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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