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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Mon Apr 20

am 400 with fins free/back by 100 fist/Swim by 50 2 x 150 Pull (25 Fly/50 Back/25 Breast/50 Free) 200 IM Kick 8 x 25 1) 5 and glide --> Kick acceleration 2) Build 3) 15.10 4) Choice of speed drill 3 x

Thur Apr 16

300, 2 x 100, 3 x 50 descend to 200 pace 10 x 75 on 1:30 50 stroke A build into 25 great breakout stroke B 42 x 50 three times thru 4 on 1:00 4 on :55 4 on :50 4 on :45 Should do 3 dif strokes eac

Wed Apr 15

AM 400 Pull - breath every 5 if free 300 swim - max 1/2 free 200 K - build 3 x 100 IM - 8/10/1/6 kicks underwater 8 x 25 1) build, 2) 5& glide - kick xlr8, 3) 15/10, 4) smooth underwater Three times t

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