Sat Sprint post swim-a-thon

kennethjohnanderso

Apr 21, 2023

1 min read

It's been a great week! Let's top all of our efforts with one more kick at it.

200 Choice

10 * 25 K

1 on 30

2 on :35

1 on :25

2 on :40 1) 1st 15m sprint, 2nd) last 10 m sprint

10 * 75 on 1:15 - no free for HP

1) fist/drill/swim

2) Scull/50 Build

6 * 50 1) 15-25-10, 2) 15-25-10

5 min choice

2 * (5 * 50 on :40, 50, 60, 70)

Kick - sprint the 75's, 50's and 25's, work 5m in and out on the 100 IM

75 Fly, 100 IM - all on 2:00/2:15

75 Bk, 100 IM

75 Br, 100 IM

75 Free, 100 IM

repeat with 50's all on 1:15/2:15

and with 25's all on :45/2:15

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Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

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