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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Wed Jan 7 pm

24 x 100 not all free - at least 600m with fins and 600 m without should be non free 4 with fins on 1:30 4 without on 1:40 4 with fins on 1:30 4 without on 1:40 4 with fins on 1:20 4 without on 1:30

Wed Jan 6 am

800 IM flow with fins Fly - 1/2 underwater recovery 1/2 choice Back 1/2 double arm. 1/2 choice Breast 1/2 choice, 1/2 2K1P no fins Free 1/2 long arm dog paddle, 1/2 choice 10 x 25 on 1:00 1) build 2)

Mon Jan 5

AM 3 sets on 9:00 choose from any or the sets below - adjust as needed can do 3 different or all the same or ?? 600 Free - every 4th 25 1 arm last 1/2 with paddles 500-600 back every 4th 25 sprint ki

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