Wed Nov 6

kennethjohnanderso
Nov 6, 2024
1 min read

24 * 100

3 times (Rd 1 with fins 1:30/1:40, rd 2 no fins 1:40/1:50, rd 3 with fins 1:20/1:30 or 1:30/1:40)

100 Swim

100 75 Swim/25 Kick

100 Swim

100 50 Swim/50 Kick

100 Swim

100 25 Swim/75 kick

100 Swim

100 Kick

12 * 75 (Rd 1 50's are build, Rd 2 50's are kick, Rd 3 50's are fast, 25&75 go from fast to faster)

50 Fly/25 back

50 Back/25 Breast

50 Breast/25 free

75 Free

Rd 1 on 1:10, Rd 2 on 1:20, Rd 3 on 1:00 or 1:05

last hour

8 * 400

Odd IM descend - options leading to full stroke on 7:00 or 7:30

Even free or back ascend on 5:30 or 6 (15s drops)

400 kick descend (300 --> 400)

400 swim ascend

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800 IM Flow with fins 600 Pull 75 Pull/75 PBL/75 Pull/75 Breast. (Breath every 5 when Free) 200 kick working turns 4 different speed drill on 1:00 ?? fly with flutter kick/back spin/Breast with flutte

Thur July 23

800 IM flow with fins 3 x 50 on 1:00 descend to 200 pace stroke A 200 drill of stroke B 3 x 50 descend to 200 Pace stroke B 8 x 25 speed drills on 1:15 1) 5 & glide --> Kick xlr8 2) build 3) easy s

Wed July 22

4 x 450 1) 50 fist/100 Swim 50 fist/100 knuckle paddles 50 fist/100 paddles no wrist straps 2) Pull 50 PBL/100 P regular 50 PBL/100 pull with knuckle paddles 50 PBL/100 P with paddles no wrist straps

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