Mon Apr 20

kennethjohnanderso
Apr 19
1 min read

400 with fins free/back by 100 fist/Swim by 50

2 x 150 Pull (25 Fly/50 Back/25 Breast/50 Free)

200 IM Kick

8 x 25

1) 5 and glide --> Kick acceleration

2) Build

3) 15.10

4) Choice of speed drill

3 x (6 x 200)

Rd 1 on fpp + 30 Build 1-3)

30s rest

Rd 2 on fpp + 20 2nd 1/2 faster than 1st 1/2

30s rest

Rd 3 on fpp

800 kick with fins smooth/med/smooth/SPRINT

200 choice

6 x 75 (25 A-OK/50 Build) 2 stroke A, 1 stroke B on 1:30

3 x 200 pull descend SC and/or time on 3:15

4 x 50 1) 15/25/10, 2) 15/25/10

2 x 75 on 5, 3 x 50 on 6, 4 x 25 on 2, 1 x 75

8 x 25 rotating dolphin kick with fins on :45

6 x 25 sprint kick on 2

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