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

Recent Posts

See All

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

Comments