Wed Nov 13 pm

kennethjohnanderso
Nov 13, 2024
1 min read

600 swim with fins - every 4th 25 rotating kick

400 Pull - every 4th 25 kick on board

4 * 30s plank/50 build with 10m underwater off wall

6 * 25 1) 5&glide, 2) 15/10

10 mins to do 3 or 4 speed drills and at 5:10 be ready for:

4 times thru

25 on 2:00, 50 on 3:00, 75 on 4:00

8 * 150-200 do 3 of them at least 1 once

200 dolphin kick with fins (increase tempo to build each 100)

200 Bk or Fr 6 kick switch middle 100 with fins

150 breast - H-H/50 2K1P/3 * 25 strong

6 * 25 with chutes #1 = Fly then IM order if switching strokes (may skip BR if needed)

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Mon July 13th

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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