Sat Jan 9th!

kennethjohnanderso
13 minutes ago
1 min read

100 Back fist/A-OK/50 Swim

20s

100 Back/100 Breast fist/A-OK/50 Swim

20s

100 Back.100 Breast/100 Free fist/A-OK/50 Swim

20s

400 IM fist/A-OK/50 Swim

2 * 25 Kick small high frequency to big & powerful to small high frequency

50 Pull with paddles

3 * 50 IM Switch fast kick in and out of walls

50 Pull with paddles

fins 2 * 25 Kick small high frequency to big & powerful to small high frequency

9 x 75 sprint on 5:00 4 the same then if switching 3 then 2

Kick with fins no breathing 5/10/15m into walls

25 on :30

50 on :50

75 on 1:10

50 on 50

25 on :30

50 on :1:00

75 on 1:30

50 on 1:00

25 on :40

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Friday Jan 9 pm

800 IM flow 12 x 25 1) build 2) 5 and glide/ kick xlr8'n 3) easy sped from blocks 4) 15/10 5 & 6) speed drill of choice Back or free 18 x 100 1-3 RA descend on 1:45 +/- 5 4-6 LA descend on 1:45 +/- 5

Friday Circuits Jan 9

400, 4 x 100, 4 x 50 descend Circuit 1 Three times thru (start at different spots in the rotation Use your core - kick from the hips up and down 2 mins to put on Soxs and do three 10m breakouts 2 x 15

Thur Jan 7

16 * 50 2 Drill/2 Swim 1-4) Swim on :55 5-8) with PB on 1:00 9-12) swim on :55 13-16) with fins on 50 6 x 600 on 9:00 +/- 15 max 30s on first 1 ideally 20 s then 25 then 30... each repeat is the same

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