Wednesday Jan 11

kennethjohnanderso

Jan 11, 2023

1 min read

5 * 300 with increasing effort (28 min)

1) long turns

2) every 4th 25 kick

3) fast turns

4) 100 PBL, 100 Pull, 100 Swim

5) 300 IM K (200 IM + 100 IM)

6 * 50 on 1:00 1-3 descend, 4-6 descend different stroke

Five times thru

50 Build on :50 25 Sprint K on :30 50 at 200 Pace :50

50 faster 3:20

1000 Kick - include 8 * 25 fast

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Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

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