Fri Oct 25 pm

kennethjohnanderso
Oct 25, 2024
1 min read

300, 3 * 100 IM 1) with flutter, 2) with dolphin 3) regular

4 * vertical dolphin kick, 7s on 23s off

6 * 25

1) 5&glide on :45,

2) 15-10 on 1:00

36 * 50 on 1:00

1-18) 1) Sprint Kick, 2) Sprint swim, 3) long - if fast stuff is free (mimic kicks)

19-36) 1) Build (fast to faster) to fast turn and sprint Kick 2&3) easy swim

2000 m starts strong, finish long

800 paddles and snorkel

600 with fins - no free swim - could be drill

400 RA/LA/K/S by 25

200 social kick

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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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