Explosive!

kennethjohnanderso
Nov 15, 2023
1 min read

400 Free/Back by 100 fist/Swim by 50

300 Pull with paddles every 4th 25 off stroke

200 build kick with fins

8 * 75 on 1:30

1) RA with build kick

2) LA with build kick

3) Swim with build kick

4) Swim with fins - build kick

Breast 1) 3K1P, 2) 2K1P, 3 & 4) with fins and fast hands

5 times thru (30s apart)

triangle to bottom - 5 dolphin kicks through surface swim easy to 15m mark 1:00
5 * explode off bottom and get to shallow end 2:00
5 fast turns in shallow end 3:00
Walk back 1:00

5 * 150 ascend your choice of pace

taking fewer strokes per length each repeat

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Wed Jan 20th

AM 400 with fins and paddles - evey 4th 25 hold with finger tips 7:30 300 Pull 50 reg/25 1 arm on 5:30 4 x 50 kick descend on 1:00 EBSC 25's (40/30/20 3 25's of each stroke) 3 times thru 1) 25 easy sp

Tues Jan 20th

400 Fr/Back by 100 light Kick with fins (25 fist/25 A-OK-50 regular) 3 x 100 IM 1) w/ dolphin Kick, 2) with free kick, 3) regular kick 4 x 25 underwater kick on :45 At 6:20 6 * 50 on :50 1) fast 5 sm

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