Saturday speed and strength

kennethjohnanderso
Jul 13, 2024
1 min read

300 Choice, 3*100IM, 2*50 build, 4*25 15/10

2 * 25 at 90%

2 * 25 sprint

4 * 50 from push 1-3 descend, 4 hold 200 Pace

30 min to here then

twice thru on 1:00

5&glide

5&glide with fins

triangle

25 sprint

twice thru on 1:00

2*spin drill

25 sprint

5 accelerations from mid pool (with chutes?)

repeat with equipment

60 min to here

12*25 on 1:00

1 arm with paddles (Pull or PBL) &/or 12s sprint kick

400

maintain stroke count breathing every 3 if free

min 3 dolphin kicks off walls

8*25 on 1:00

1 arm with paddles (Pull or PBL) &/or

12s sprint kick

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Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

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