Friday off the blocks

kennethjohnanderso
Oct 5, 2023
1 min read

3 * 50 on 55

150-200 pull on 3:30

3 * 50 kick descend on 1:05

100 descend swim

Circuit 1 - Dives

Circuit 2 (6 times through on 2.5 min Triangle into 5s dolphin kick 10s off - 10s vertical kicking

15s off - 15s vertical kicking

Circuit 3

20 * 25 fly or breast on 45 - in deep three lanes

Circuit 4?? - depends on numbers

Recent Posts

See All

Sat Feb 6

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

Comments