Saturday morning

kennethjohnanderso
Mar 24, 2023
1 min read

800 IM build with fins

Fly = Kick

Back = 6 kicks

Breast = swim with dolphin Kick

Free = 6 Kicks

100 Pull 200 Pull at same speed

300 Pull at same speed

400 Pull at same speed - no paddles

4 * 200 Kick (do 175s if not getting 30s rest)*

1-3 descend #4 hold or sprint different stroke on 4:00

*Ben and Ella - speed work instead

50 on 3:00

75 on 3:00

50 on 2:00

50 on 1:30

2 * 50 on 1:00

16 * 25 on :35

3 Fly or Breast, 1 choice

2 Fly or Breast, 2 choice 2 Fly or Breast, 2 choice

1 Fly or Breast, 3 choice

400-800 with paddles - no straps wrist straps if free

the more free you do the longer the swim should be

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Saturday morning test set

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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

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