Mon Dec 20 3:30-4:45

kennethjohnanderso
Dec 19, 2021
1 min read

Updated: Dec 21, 2021

400 drill with fins - Negative split - default is 6Kicks/side

300 Pull - maintain stroke count - Max 1/2 free

200 IM kick

6 * 25 15/20 on 1:00 1) long underwater Kick, 2) no underwater kick, 3) best distance for you

Four rounds - bags on feet for first 3 rounds

200 Build each one and faster each round on 3:30

4 * 10m sprint kick underwater and swim/walk easy back on 1:00

2 or 3 * 400

long turn deep end wall

stop at flags and fast turn at shallow end into a strong 50

and repeat

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