Fri Oct 2

kennethjohnanderso

11 minutes ago

1 min read

800 Flow with fins (not neccessarily IM)

Fly or free - underwater recovery

Breast - with dolphin Kick

Back K/DA, K/RA, K/LA, 50 6 kicks

at 6:28

10 x 75 1) fist/Drill/Swim, 2) Kick/50 Build on 1:15

5 x 100 6K's on 1:50

4 x 100 Br kick streamlined under water/Kick on Back/3K1P/2K1P

4 x 100 Fly on 2:10

Twice thru with fins

4 x 25 Easy free

3 x 25 sprint underwater kick

3 x 25 Easy free

2 x 25 sprint underwater kick

2 x 25 Easy free

1 x 25 sprint underwater kick

2 min rest

3 rounds in 3 waves

round 1) 8 x 25 S fast on 25

round 2) 30m swim back on :30

round 3) with fins on :35

Recent Posts

See All

Thur Oct 1

600-800 Pull every 200 gets faster at 6:25 12 x 100 1) Free on 1:30 2) Stroke on 1:40 3) IM on 1:50 8 x 25 on 1:00 - your choice of speed work 8 x 100 on 1:40 - best average (4th 25 stroke) - if a

Wed Sept 30

300-500 Pull long until 6:15 am 4 x 75 Kick descend on 1:40 300 Swim on 4:30 4 x 75 Pull descend on 1:20 300 Kick (200 IM + 100 stroke) on 6:00 4 x 75 Swim descend on 1:10 6 times thru 50 kick build c

Tue Sept 29

800 SKPS at 6:30 9 x 100 1-3 descend RA or 2K1P if breast on 1:50 4-6 descend LA or 3K1P if breast on 1:50 7-9 descend swim on 1:40 8 x 25 on 1:00 1) 5 & glide --> kick acceleration 2) build 3) easy s

Comments