Tuesday Mar 21 am

kennethjohnanderso
Mar 20, 2023
1 min read

300 Swim on 5:30 - max 1/2 free

4 * 75 Kick descend on 1:30

300 Pull middle 100 PBL on 5:00 4 * 75 swim on 1:15 300 Kick (200 IM + 100 IM) on 6:00

4 * 75 Pull on fpp

3 * 100 on fpp +15 200 75*/25/50*/25/25* * = strong fly or breast or Kick (75/50/50/25) on 3:30

5 * 100 on fpp +10

200 75*/25/50*/25/25* * = strong fly or breast or Kick (75/50/50/25) on 3:30

3-5 * 100 on fpp +5 200 75*/25/50*/25/25* * = strong fly or breast or Kick (75/50/50/25) on 3:30

3 * 100 on fpp

easy swim

4 * 100 on fpp (either getting better or trying a different stroke)

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Sat June 27

300 3 x 100 3 x 50 descend 4 x 75 with fins 6 kick pause to 4 kicks to 2 to none to high turnover 300 choice at 8:25 2 x 50 sprint from dive 11 x 50 kick on 2:00 1-5) regular kick 6-8) with chutes 9

Fri June 26

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200,

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

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