Friday pm 2:30-4

kennethjohnanderso
Jan 27, 2023
1 min read

20 min maintain stroke count

maintain stroke count

4 * 25, 3 * 50, 2 * 100, 1 * 200, 2 * 100, 3 * 50, 4 * 25

7 * 50 on :55

1 & 2) build

3 & 4) fast middle 25 5,6 & 7) IM switch

4 * 125 IM on 2:05, 2:15 or 2:25 3 * 150 IM on 2:05, 2:15 or 2:25

5 * 200 Kick on 5:00 1-3 descend 4 & 5 hold

12 * 25 on :45

1) build to great full speed last 5m 2) 15/10 3) easy speed 4) Sprint 25

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Sat Oct 14th

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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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