Fri night

kennethjohnanderso

Oct 21, 2022

1 min read

400 IM Fly = Kick, Back = DA, Br = 2K1P, Fr Swim build

4 * 50 kick descend on 1:00 or 1:05

300 Pull with paddles - 75 reg/25PBL, 50 Regular/50 PBL. 75 reg/25 PB low fast

4 * 50

1) 15-25-10 2) 15-25-10

30 * 50

6 on :50 1 fast, 5 smooth

6 on 1:00 1 fast, 2 smooth

6 on 1:10 2 fast 1 smooth, 1 fast 2 smooth

6 on 1:20 2 fast, 1 smooth

6 on 1:30 3 fast, 1 smooth, 2 fast

10 explosive bursts* with 100m between on 3:00

* Bursts = approx 8s bursts of power

swimming with chutes

25 with fins

15/10's

dive/5 times vertical shooters

dive out flip and kick back

- even better use your imagination

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Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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