Wed Apr 9

kennethjohnanderso
Apr 9, 2025
1 min read

400 Free/Back by 100 fist/Swim by 50

3 * 100 IM

1) K/S

2) S/K

3) Swim

6 * 75 Pull 1) 50 Back/25 Breast, 2) 25 Back/50 Breast

4 * 50 with fins on 1:00 - 1 hand on board, other arm swim entering under board

4 * 50 descend

10 x 100 Test set round 1

10 min warmup warm down

10 x 100 Test set round 2

8 * 200 S/K up down if 10s rest on 3:15

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Mon Apr 20

am 400 with fins free/back by 100 fist/Swim by 50 2 x 150 Pull (25 Fly/50 Back/25 Breast/50 Free) 200 IM Kick 8 x 25 1) 5 and glide --> Kick acceleration 2) Build 3) 15.10 4) Choice of speed drill 3 x

Thur Apr 16

300, 2 x 100, 3 x 50 descend to 200 pace 10 x 75 on 1:30 50 stroke A build into 25 great breakout stroke B 42 x 50 three times thru 4 on 1:00 4 on :55 4 on :50 4 on :45 Should do 3 dif strokes eac

Wed Apr 15

AM 400 Pull - breath every 5 if free 300 swim - max 1/2 free 200 K - build 3 x 100 IM - 8/10/1/6 kicks underwater 8 x 25 1) build, 2) 5& glide - kick xlr8, 3) 15/10, 4) smooth underwater Three times t

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