Tuesday - Two days out

kennethjohnanderso
May 16, 2023
1 min read

800 SKPS

2 or 4 * 25 (15/10)

4 * 50 @ 200 Pace

3 * 100 @ 400 Pace

2 * 25 15/10

30-35 minutes to get three times thru

1 * speed drill short rest into

50 @ 200 Pace Breast or fly (1-2s faster) - if it is easy go longer

2 * speed drill

200 stretch

400-300-200-100

1 broken into 25's one arm with and without fins

1 IM s-k-s

1 6 kicks

1 short axis drills

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Thur Jan 22

400, 4 x 100, 4 x 50 descend 4 * 25 Zombie Kick on 1:00 1:00 6 x 25 with chutes on :45 1:00 4 x 25 15/10 1:00 8 x 10s vertical Kick/20s off 12 x 50 sprint (finish strong) on 3:00 8 x 100 long on 1:30

Wed Jan 20th

AM 400 with fins and paddles - evey 4th 25 hold with finger tips 7:30 300 Pull 50 reg/25 1 arm on 5:30 4 x 50 kick descend on 1:00 EBSC 25's (40/30/20 3 25's of each stroke) 3 times thru 1) 25 easy sp

Tues Jan 20th

400 Fr/Back by 100 light Kick with fins (25 fist/25 A-OK-50 regular) 3 x 100 IM 1) w/ dolphin Kick, 2) with free kick, 3) regular kick 4 x 25 underwater kick on :45 At 6:20 6 * 50 on :50 1) fast 5 sm

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