Wed Oct 8

kennethjohnanderso
Oct 9, 2024
1 min read

1000 flow with fins (at 200 of at least 3 strokes)

10 * 25 1) build, 2) 15/10, 3&4) 5 & glide, 5) sprint on 1:00

800 Pull with all the equipment

10 * 25 1) build, 2) 15/10, 3&4) 5 & glide, 5) sprint on 1:00

600 Kick 400 IM/200 choice "-"

10 * 25 as above with fins

400 IM Dr/S/K/S by 25

10 * 25 with fins

twice thru

400 strong walls - bridges in deep end
non bridge lanes 10 * 50 on 50 from center of the pool on 1:00 5 V kicks while resting

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Tue June 23

400 choice Twice thru 4x 100 IM on 2:00 1) K/S by 25 2) Dr/S by 25 3) S/K by 25 4) swim 200 IM on 3:00 4 x 50 1) 15-25-10, 2) 15-25-10 4 x speedwork High intensity on 2:30 2 x 30 6 x 50 2 x 30

Mon June 22

800 Flow with fins - min 300m underwater recovery 12 x 25 on :35 PBL RA/LA/Build 3 x 4 rockets on 1:30 4 x 25 on 1:15 1) 5&glide/kick XLR8 2) build 3) easy speed 4) 15/10 800 swim with paddles and sno

Sat June 20

12 x 75 on 1:20 1) Fist/Drill/Swim 2) 25 Kick/50 Build 4 x speed drill on 1:15 Fly &/or Breast 12 x 25 at 90% on 1 Free &/or Back 2 x 25, 1 x 50 at 90% on 1:00 2 x speed drill 50 sprint 20 x 50 kick

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