Nov 12/2025
- kennethjohnanderso
- Nov 11
- 1 min read
3 x 300
1)Swim fist/A-OK/Swim
2) 300 Pull nothing on hands/paddles/build
3) 300 Kick "-"
4 x 50 1) 15-25-10
2) 15-25-10
4 dives
Set up -
high hips/eyes down/rear foot behind hips
load arms/flat back feet between hips
Explode
back to front
elbows back
Flat back
lift front leg up
Entry
Tight
4 breakouts
- xlr8 - head first - head down (imagine rope attached to top of head)
3 underwater 25's 1) build, 2) fast slow fast. 3) fast
8 x 25 walk backs
1-4 half second drops
5-8) all out
8 * 15s sprint kick
Resistance work
400/300/200/100 mix and match
PM practice
8 x 20s kick/10s off
400 drill
8 x 25 with chutes on :30
400 drill
8 x 25 on 30 a) with streamline to flags, b) from stop to wall
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