Wed May 6

kennethjohnanderso

May 6

1 min read

400 IM Flow with fins

400 IM Fly = Kick/Back = PBL/Br = 2K1P/Free = PBL skip & replace*

6 x 50 on :50 - 1-3 descend to 200 Pace

400 IM Fly = Kick/Back = PBL/Br = 2K1P/Free = PBL skip & replace*

8 x 25 on 1:00 - speed drills

400 IM Fly = Kick/Back = PBL/Br = 2K1P/Free = PBL skip & replace*

*gets faster each time

3 rounds of 3 waves of 8 * 25 sprint on :25

600 IM with fins

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Fri Oct 16

First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to her

Thur Oct 15

300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of som

Wed Oct 13 - start tbd

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

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