Tuesday Oct 27

kennethjohnanderso

16 minutes ago

1 min read

400 Free/Back by 100 fist/swim by 50

4 x 75 as 25 drill/50 Build

3 x 50 build into a fast turn and 8-12m sprint dolphin kick into 1 fast stroke

4 x 25

1) build

2) speed drill

3) easy speed

4) 15/10

100 long

At 6:40

6 x 100 all out (at least the first 4 done best stroke

a wave every 90s - everyone sprint by 6:50, 7, 7:10, 7:20, 7:40,

hopefully outside lanes for WD

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Mon Oct 26

800 IM flow with fins (do not have to do 200 of each stroke) be aware of body and head position 3 x 100 IM 1) with free kick 2) with fly kick 3) regular kick 5 x 50 descend SC and/or time at 6:40

Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

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