Sat Dec 3

kennethjohnanderso
Dec 3, 2021
1 min read

800 with fins - max 1/2 free

3 slow big dolphin kicks off wall

8 * 25 on :40 with big paddles - maximum distance per stroke SLOW

400 Kick fast kick 5m in and big push off wall (no strokes)

600 with fins 50 6 kicks/25 RA/25 LA

8 * 25 on :40 with big paddles - maximum distance per stroke or

2K1P (2-3 cycles) or smooth fly with paddles and fins

400 with proper turns

8 * 25 as above

400 come off every wall with a smooth fly stroke (no breath)

8 * 25 as above 2 * (7 * 50 ascend) on :35/50/40/50/45/50/55 + 5 if not free

Recent Posts

See All

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

Comments