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Fri Nov 13

kennethjohnanderso
1 hour ago
1 min read

Three times thru

3 x 100 on 1:40 (4th, 3rd then 2nd 25 Kick)

200 with paddles (S/P/PBL/S) on 3:30

4 x 25 1) underwater kick, 2-4) descend SC and/or time) on :30



Recovery/Aerobic


9 x 100 (may skip 1) on 1:50

1) Fly/50 free/Fly

2) Back/50 Free/Back

3) Breast/50 Free/Breast


4 x 300 Pull on 5:00

4 x 200 with fins (easy kick big roll) breath every 3, 5 dolphin kicks off walls on 3:30


Anaerobic


3x3x200 /3:30-4:00 D1-3 by set, last set best avg - straight thru

5 min break

10 x 50 on 1:00 - holding speed from best 200


Sprint


4x8x25 all out /45 1)Kick 2)Pull 3)Swim 4)Swim w/ fins

1 min between rounds

5 min break

4 x 15m dolphin or breast kick with chutes/10m swim easy

4 x 15s sprint kick

4 x (25 kick on 1:00, 50 kick on 1:00)


WD -

2 or 3 times

100 "-" on 1:45

100 build legs on 1:45

100 off on 2:00

 
 
 

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