Oct 14

kennethjohnanderso
Oct 13
1 min read

If recovery

400 choice

6 * 50 IM switch

For the following IM set

Fly = Dolphin K

Bk = PBL or 6 kicks

Br = S with a Dolphin K optional

Fr = PBL or 6 kicks

200 IM

400 IM with Paddles if shoulders are pain-free

600 IM

400 IM with Paddles if shoulders are pain-free

200 IM

Could use fins for some

If fresh and ready to go add this or do it instead of

18 * 100 or + 5 or +10

3 on 1:30, 3 on 1:25

4 on 1:30, 2 on 1:20

5 on 1:30, 1 under 1:15?

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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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