Sat May 28 - assisted speed

kennethjohnanderso
May 28, 2022
1 min read

800 with fins

If free 6 kicks per side wear a snorkel

If breast 1 kick per stroke

If back 5 dolphin kicks off wall

600 Pull (at least 200 PBL) - paddles opt'l

400 IM kick - 35 min to here

7 * 50 1-4 descend on :45 or 50, 5-7 descend on 55 or 60

4 * 25 15/10

Last half of workout

With whatever combination of equipment makes you feel like a superhero

50 sprint but then 100 at double 50 or faster

4 * 25 sprint on 1:30

50 as above

Choice of

Group A 100 Sprint, 50 sprint, 4 * 25 sprint on 1:20

Group B 200 Sprint (between Group A's 100 and 50)

25's on short rest

Recent Posts

See All

Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

Comments