Wed May 24

kennethjohnanderso

May 24, 2023

1 min read

300 çhoice

3 * 100 strong 3rd 25

3 * 50 Descend

8 * 15/10 on 1:00

1-4 Stroke B

5-8 Stroke A

400 6 kicks with fins

8 * 25 sprint with fins on 1:00

200 off stroke

6 * thru

sprint drill on 1:00

sprint from blocks on 1:00

easy 100 on 2:00 or 3:0 if time

800 Pull with paddles - every 4th 25 Off

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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

Thur Sep 17

800 IM flow with fins 3 x 100 descend to 400 pace 3 x 50 descend to 200 Pace at 6:35 8 x 25 on 1:00 1) build 2) 5 and glide - vertical dolphin kick - speed drill - kick xlr8 3) easy speed 4) 15/10 In

Wed Sept 16

AM Queens Warm up on your own first wave of test set at 6:40 Warm down and re-warmup 6:55-7:10 2nd wave Warm down Test set score = pace time + fastest repeat + slowest repeat PM KBM 300 Swim on 5:00 4

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