Tues Sept 3, Let's go!

kennethjohnanderso
Sep 2, 2024
1 min read

800 IM Flow (800-1000 if fins)

Focus on body position with efficient relaxed movements

Leg dominant

ie:

Fly - dolphin kick or Fly underwater recovery

Back, DA or 6 kicks per side

Br 2K1P or double pullouts or (Pull 100-150)

Free choice - Long Distance per Stroke

4 * 25 5&glide then build to wall

5 * 200 descend on

4, 3:45, 3:30, 3:30, 3:30

4, 3:45, 3:30, 3:15, 3:00

Kick option

4,3,2,1 * 100 Kick on PB+15, PB+10, PB+5, PB

Aerobic finish

4,3,2,1 * 100 Swim long "-" PB+15, PB+10, PB+5, PB

getting down to at least as fast as 1:25

about 3000M

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Mon July 13th

300 Pull last 25 of each 100 Bk/Br/Fr on 5 4 x 75 kick descend on 1:30 300 Swim "-" on 4:30 4 x 75 Pull descend on 1:05 300 Kick 200 IM/100 Dolphin on 6 4 x 75 Swim descend on 1:00 5 x 400 descend on

Sat July 4

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

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