Tuesday am

kennethjohnanderso
Jan 30, 2023
1 min read

Speed and Power

300 Choice

2 * 100 IM (8/10/1/6 kicks)

3 * 50 descend to 200 Pace

3 * 25 descend to 100 Pace

1 * 25 15/10

18 minutes to here

Next 48 minutes

Breaststrokers to shallow end

do deep 4 lanes set then turning wall

Everyone else

From blocks approx every min so 5-6 times through in 24

1) From starting position jump FAR

2) OUT/IN 3) dive to bottom/dolphin kick up and pull through surface

4) 25m sprint - walk back

Deep 4 lanes

4 * (8 * 25 all out on :45)

1) Pull, 2) Swim, 3) Kick 4) Swim with fins

Last 20 minutes

8 * 100 on 2:30

50 long/25 build into 15m underwater fast off 75m wall

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800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

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