Fri Jan 24th

kennethjohnanderso
Jan 23
1 min read

10 * 75 on 1:30

1) fist/drill/swim 2) 25 scull/50 build

300 Swim on 5:00

4 * 75 Swim descend to 90% on 1:30

300 S/K by 25 on 6:00 - underwater is good!

4 * 75 Swim descend on 1:20

300 Swim each 100 gets faster on 5:00

4 * 25 build Kick to full speed and sprint 5 strokes on 1:00

10 * 100

1-3) descend on 1:30 +/- 5 or 10

4-7) hold #2 on 1:20

8-10) ascend on 1:30

3 triangles

3 dive and flip at flags

Start turn finish relays

Relays

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Sat Oct 14th

300 Pull on 5:00 6 x 50 Kick 1-3 descend on 1:10 300 Swim - fast turns on 4:30 6 x 50 Pull 2 strong/1 easy snorkel and paddles opt'l but encouraged on 1:00 300 Kick (200 IM/100 stroke) on 7 6 x 50 1

Fri Oct 13th

400, 3 x 100, 3 x 50 descend Circuit A body position awareness/core strength 8 x 100 on 2:00 with fins and/or paddles (RA/LA/Drill/Swim) Circuit B - all with chutes - power Three times thru 1) 25 dol

Thu Oct 12

100 Build dolphin kick 200 Fr/Bk by 100 fist/Swim by 50 300 Pull - every 4th 25 Breast 400 with paddles 300 kick with fins each 100 gets faster 200 1-2-3-4... dolphin kicks off walls 4 * 25 dolphin ki

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