Recovery Wednesday

kennethjohnanderso
Jun 26, 2024
1 min read

8 * 150 with fins on 2:45

10m off walls

middle 50 or 25 #3&6 different stroke

8 * 50 Bk K/Breast Swim on 1:00

12*25 on 45

3&glide, 3 stroke burst into

6 kicks with arm in deep catch and build kick

Twice thru (bank rest as desired)

250-300 Pull - breathing every 3/5 if free, if using paddles - knuckle on 4

200 Kick "-" on 4

300 Swim on 4:30

3 * 100 IM on 2:00

1) with dolphin Kick

2) with Flutter Kick

3) regular Kick

Recent Posts

See All

Sat June 27

300 3 x 100 3 x 50 descend 4 x 75 with fins 6 kick pause to 4 kicks to 2 to none to high turnover 300 choice at 8:25 2 x 50 sprint from dive 11 x 50 kick on 2:00 1-5) regular kick 6-8) with chutes 9

Fri June 26

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200,

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

Comments