Friday 3:30-5pm

kennethjohnanderso
May 26, 2023
1 min read

10 * 75

1) fist/drill/Swim

2) scull/50 Build

three times thru

200 Board touch with paddles no straps on 3:30

or Back 12.5 meters kick off every wall

6 * 25 strong on :30

100 IM kick on 2:00 1&3) no board

100 at 400 Pace on 1:30

5 * 200 kick on 4:30

1-3 descend 4&5) hold

3 * 400 every 4th 25 Fly or Breast 1) Swim

2) Pull

3) with fins

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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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