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

Mon Sept 28

800 IM flow with fins at 6:28 8x50 on 1:10 1) 15-25-10, 2) 15-25-10 Sprint (30s between rounds) 3x12x50 / 60-70-80 by round Rd1: Aerobic HR 140 max Rd2: 2ez-1strong Rd3: 1ez-2strong Mid / 1:20, 1:30,

Fri Sept 25

Warmup - three times thru 200 Pull on 3:45 - faster by round 100 kick on 2:15 - fast by round 3 x 50 rd 1 :55/:50/:45 rd 2 :50/:45/:40 rd 3 :45/40/:35 Station 1 Dives Station 2 - 3 rounds 6 strok

Thur Sep 24

Ready to go at 6:40 Suggested Warmup (three times thru) 100 long stroke A 75 Stroke A/flip into 25 stroke B 4 x 25 stroke B descend 100 IM (8/10/1/6 kicks IM set (54 min - three times thru) 2

Comments