Saturday Sprints Apr 1

kennethjohnanderso
Apr 1, 2022
1 min read

8/9/10 * 100 IM on 2:10, 2:00 or 1:50

1-3) K/S/K/S

4-6) S/K/S/K

7-8,9 or 10) Swim (10/8/1/6 - Kicks off wall)

200m worth of choice

3 * 50 descend 4 * (15/10)

8 * 75 sprint on 4 to 5 minutes from blocks

goal is to hit 75% of your 100 time

if you miss do one with fins then go back to no fins (not from blocks)

if you get to 5 without missing then 6,7&8 are with fins.

Warmdown

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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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