top of page

Search

Monday March 2

kennethjohnanderso
5 hours ago
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

twice thru 25 Pull very long and efficient on :30 25 Kick on PB build on :30 2 x 25 Swim IM order on :25 right into twice thru 50 Pull very long and efficient on 1:00 50 Kick on 1:00 3 x 50 IM s

300 Pull (25 fist/25 A-OK/50 Swim on 5:30 4 x 75 kick descend on 1:30 300 Swim (max 150 free on 5:30 4 x 75 Pull descend with finger grip on 1:30 100 build kick on 2:30 4 x 75 Zombie Kick on 1:15 100

Wed Feb 25 aerobic

10 x 75 on 1:30 1) 5m off every wall 2) 5,5,10 3) 5,10, 10 4) 10, 10, 10 5) 10, 10, 15 Repeat 8,8 or 7 x 100 IM on 1:45, 1:50 or 1:55 8,10,1, 6 kicks off walls 4 x 200 pull descend on 3:00

Comments

bottom of page