Speedy Speed Speed

kennethjohnanderso

Oct 18, 2022

1 min read

300

6 * 50 1-3 descend

300 smooth kick with board 5m fast underwater (with board) off walls

3 times thru - 1:10 per lane

Lane 1 Jump far - down to bottom sprint dolphin kick through the surface Lane 2 Dive and Glide - tight body position Lane 3 From far end push 15m fast no underwater work just up and go

Lane 4 20m sprint from block (time to 15m?)

Lane 5 (3 * 5s vertical kick/5s sprint scull legs crossed/

Lane 6 spin drill or head up

Lane 7 (2 * sprint with fins as long as you can go without deteriorating)

or lane 8 water bottle drain and 25 sprint

400 Choice

three times 50 for time

Recent Posts

See All

Fri Oct 16

First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to her

Thur Oct 15

300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of som

Wed Oct 13 - start tbd

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

Comments