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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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