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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Friday May 15

300, 3 * 100, 3 x 50 descend, 3 descending dives 8 x 25 1) 5 and glide, 2) build, 3) easy speed, 4) 15/10 1 sprint (25m to 100m) 8 x 25 turnover drills Fly with free kick Back spin dr Br egg beater Fr

Thurs May 14th

2 x 400 IM flow with fins - 1) smooth, 2) max distance per stroke 4 x 200 descend (5-10s drops to 200 time plus 30 on 4:00 10 min choice 8 x 100 on 1:40 - best average 8 x 25 with chutes and paddles t

Tue night make up for those who can make it

800 SKPS 3 x 100 IM 8/10/1/6 kicks 4 x 50 descend to 200 pace 6 X 200 IM - option to drop and replace a stroke Fly = build kick Back = RA/LA Breast = 2K1P Free = Swim with a build kick 6 x 15m from a

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