Tuesday Apr 16

kennethjohnanderso
Apr 15, 2024
1 min read

4 * 25 glide after 5+ fast kicks

4 * 75 min 4 dolphin kicks off every wall

underwater turn - double turn
underwater turn - fast turn

800 Flow with fins (min 100 each stroke - min 200 with knuckle paddles)

12*100 with fins on 1:30/1:40(4/4/3) or 1:50 (3/3/4)

1-4) RA/6 kicks

5-8) LA/6 kicks

9-12) Swim descend with fins

Drills

2 or 3 times thru

2 * 25 Speed drill

50 Build to high turnover

50 Swim with a build kick

5 * 50 on 45/55/1:05/1:15

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Tues Dec 23`

12 x 25 on :35 11 * 50 on 1:00 max 1/2 free 10 x 75 FPP - choice of equipment 9 x out/in 8 x Zombie kicks 7 min fartlek kick 6 x 25 with chutes 5K1P for 100m 400 IM from blocks 3 triangles 200 PBL 1 t

Mon Dec 22

800 IM flow with fins 8 x 50 1-4 descend on 1:00 (1-4 Stroke A, 5-8 Stroke B) 8 x 25 1) 5 & glide 2) Build 3) underwater Kick 4) 15/10 10 x 125 on 2:30 75 Build into 50 sprint on 1-4 descend, 5-1

Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

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