Mon May 6 - 3:30-5 YMCA

kennethjohnanderso
May 6, 2024
1 min read

8 * 50 1-3 descend SC and/or time

3 times thru

200 IM kick descend

200 Pull every 4th 25 off descend

100 IM - 1) dolph, 2) flutter, 3) reg

2 breakouts

2 * underwater speed on :50s

1) 5 and glide

2) 5/3/5 and glide

3) 15/10

4) 5 and glide from turn

12*100 on test set pace time + 5?

1-3) hold a bit faster

4) even faster

300 with fins - 4 sprint dolphin kicks off every wall

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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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