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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Fri Oct 16

First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to her

Thur Oct 15

300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of som

Wed Oct 13 - start tbd

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

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