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

Recent Posts

See All

Tues Dec 23`

12 x 25 on :35 11 * 50 on 1:00 max 1/2 free 10 x 75 FPP - choice of equipment 9 x out/in 8 x Zombie kicks 7 min fartlek kick 6 x 25 with chutes 5K1P for 100m 400 IM from blocks 3 triangles 200 PBL 1 t

Mon Dec 22

800 IM flow with fins 8 x 50 1-4 descend on 1:00 (1-4 Stroke A, 5-8 Stroke B) 8 x 25 1) 5 & glide 2) Build 3) underwater Kick 4) 15/10 10 x 125 on 2:30 75 Build into 50 sprint on 1-4 descend, 5-1

Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

Comments