Wed June 3

kennethjohnanderso

Jun 3

1 min read

12 x 100

2 pull on 1:50

2 swim on 1:40

30s

2 swim with fins on 1:30

2 pull on 1:30

2 swim on 1:20 or 1:25

30s or 20s

2 swim with fins on 1:10

8 x 75 on 1:15

1) 50 drill/25 build

2) speed drill then swim long

50-200m of sprinting

400-800 Pull with paddles and snorkel v4th 25 Fly or Breast

300-600 6 kicks per side

200-400 kick fast no breathing 5m in and out

100 IM 8/12/8/12 stroke max

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Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

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