Mon Apr 22

kennethjohnanderso
Apr 21, 2024
1 min read

300 Pull long 2 breaths/25, break at walls

300 Swim long - same as pull

300 kick build

300 Pull with paddles - each 100 gets stronger

5 * 100 swim descend to 400 pace

4 * 25 speed drill

No Free

300 Drill - no free

30s

300 S build

30 s

3 * 50 at 200 Pace

A/ 3 * 200 descend to PB plus 10-15 plus 3 25

12*25 walk backs from dive

800 with fins - 1st 25 of every 100 alternate

5 dolphin kicks 3 stroke cycles 4 dolphin kicks and glide for distance
15m fast underwater

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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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