Wed Feb 23 - 2 hours

kennethjohnanderso
Feb 22, 2022
1 min read

400 Free/bk by 100 fist/swim by 50

3 * 100 RA/LA/KnoB/5s/Build 6 * 50 (15-25-10, 15-25-10)

Three times

tiger sprint 75 swim long

Shoulder work Rd 1 abduction, Rd 2 adduction, Rd 3 PVC horizontal retraction

Three times thru

3 * 25 on :30, 1 * 50 at 200 race pace - all on 4:00 3 * 25 on :30, 1 * 75 at 200 race pace - all on 3:00

200 smooth with fins 5 dolphin kicks off every wall on 4:00

4 * 400 choice (no fins) descend and negative split (300's if kick)

Choices include but are not limited to:

Pull with paddles IM Swim or IM 25 kick/75 Swim Kick

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Mon July 27

800 IM Flow with fins 600 Pull 75 Pull/75 PBL/75 Pull/75 Breast. (Breath every 5 when Free) 200 kick working turns 4 different speed drill on 1:00 ?? fly with flutter kick/back spin/Breast with flutte

Thur July 23

800 IM flow with fins 3 x 50 on 1:00 descend to 200 pace stroke A 200 drill of stroke B 3 x 50 descend to 200 Pace stroke B 8 x 25 speed drills on 1:15 1) 5 & glide --> Kick xlr8 2) build 3) easy s

Wed July 22

4 x 450 1) 50 fist/100 Swim 50 fist/100 knuckle paddles 50 fist/100 paddles no wrist straps 2) Pull 50 PBL/100 P regular 50 PBL/100 pull with knuckle paddles 50 PBL/100 P with paddles no wrist straps

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