Wed night speed

kennethjohnanderso
Apr 24, 2024
1 min read

800 6 Kicks per side Free and back with fins or ??

600 choice of drill(s) no fins

600 IM pull Fly underwater recovery- Free alternate 25 long/25 hight turnover

300 25 Back/50 Breast/50 Back/25 Breast - back build/breast long

3 * 100 descend to 200 Pace

6 * 25 with fins - fast arms

6 * 25

dive 5 kicks/2 stroke cycles/4 kicks - glide
5 fast kicks and glide for distance

200 choice

50 sprint

2 * 25 sprint

8 * 50

35/50/40/50/45/50/55/60 or +5

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300 Pull last 25 of each 100 Bk/Br/Fr on 5 4 x 75 kick descend on 1:30 300 Swim "-" on 4:30 4 x 75 Pull descend on 1:05 300 Kick 200 IM/100 Dolphin on 6 4 x 75 Swim descend on 1:00 5 x 400 descend on

Sat July 4

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

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