Monday Dec 19 recovery

kennethjohnanderso
Dec 19, 2022
1 min read

800 IM with fins 14 mins

K/6 kicks/Br with Dolphin/6 kicks

3 * 200 descend and neg split on 4:00

24 * 25 on :35

1) RA choice, 2) LA choice, 3) smooth underwater 4) Fly, 5) Back 6) Br 2K1P

800 Pull = paddles and snorkel encouraged if free

6 * 200 IM on 3:30, 3:45 or 4

1) K/S by 50 2) K/S by 25

3) S/K by 25

4) swim long 5) swim strong 6) Pull underwater recovery/DA/2K1P/10-12 strokes a length

24 * 25 on :30 - no free - stay long, smooth breakouts

10 dives

Recent Posts

See All

Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

Thur Dec 11

Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fin

Wed Dec 10

12 * 100 on 1:40 1-3) smooth 4) faster - maintain stroke count 5-7) Smooth 8) 400 pace 9-11) smooth 12) faster again 200 drill 3 x out in out turns descending - plant feet firmly and quickly 100 dri

Comments