Tues Sept 24

kennethjohnanderso
Sep 23, 2024
1 min read

800 IM flow

6 * 50

build to underwater 15m sprint kick off 25m wall
15-25-10
15-25-10

3 * 100 IM

with dolphin kick
with flutter kick
regular kick

Sprint

everything on 1:30

3 by 75, 2 by 50, 1 by 25

2 by 75, 2 by 50, 2 by 25 from blocks when at block end

1 by 75, 2 by 50, 3 by 25 walk back to blocks after all repeats

Sprint kick set

100 sprint kick on 3:00

2 * 50 sprint kick on 2:00

6 * 25 sprint kick on 1

2 * 400 IM with fins

dolphin kick/6 kicks per side/breast with dolphin kick/6 kicks per side

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14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

Thur July 2nd

800 Flow with fins 400 IM without fins/600 IM with fins Fly = underwater kicks 3-5 then 1 good stroke Back - build Br - swim/Scull in L-sit Fr = build 6 x 75 on 1:20 1) IM drop a stroke 2) underwate

Sprint

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