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

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