Wednesday 3:30-5 at the

kennethjohnanderso
May 8, 2024
1 min read

20 * 25 on :35 - stroke hygiene!!

1-3) smooth free

4-6)

7) build

8) strong

9) 5 and glide

10) 15/10

4 * 50 1) 15-25-10, 2) 15-25-10

300 Pull - maintain SC

4 * 75 Kick descend

300 Swim - maintain SC

4 * 75 Pull descend

300 Kick

4 * 75 Swim descend

four times thru

2 * 25 speed drill on 1:30

1 * 25 5/3/5 and glide on 1:30

1 * 25 15/10 on 1:30

50 sprint on 3:00

If signed up for regionals and KBM finale we can pick events during one of the rounds

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Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

Wed Jun 24

800 SKPS twice thru 2 x 50 Dr/Build on 1:00 3 x 25 descend 85 --> 95% on :40 three times on 1:30 4 rockets with fast turn and 10m underwater dolphin after #4 8 x 100 on 1:40 best average 6 x 100 with

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

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