top of page

Search

Monday March 2

kennethjohnanderso
Mar 2
1 min read

OFSSAA swimmers

5 x 400

1) IM flow with fins

2) 4 x 100 IM Pull (Fly- underwater recovery, Back - DA

3) Pull "-" maintain breathing pattern and stroke count (+1 or2)

4) 4 x 100 IM 8/10/1/6 kicks off walls

5) descend to 400 pace

8 speed drills of choice

XYZ on 1,2,3

X = 25-75

Y = 50-150

Z = 75-225

NO OFSSAA?

5 x 400

1) IM flow with fins

2) 4 x 100 IM Pull (Fly- underwater recovery, Back - DA

3) Pull "-" maintain breathing pattern and stroke count (+1 or2)

4) 4 x 100 IM 8/10/1/6 kicks off walls

5) descend to 400 pace

4 x 200 descend on 2:45, 3:00 or 3:15

12 x 100 Choice

3 on FPP + 20

3 on FPP + 10

3 on FPP + 15

3 on FPP

25 sprint

50 Sprint

25 Sprint

XYZ on 1,2,3

X = 25-75

Y = 50-150

Z = 75-225

Recent Posts

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

Comments

bottom of page