Sprinty McSprinter

kennethjohnanderso
Mar 28, 2023
1 min read

300 Pull - very long - every 4th 25 Breast if doing free

4 * 75 kick build and descend

300 with fins 6 Kicks or 4 * 50 descend fly or breast also with fins

4 * 15 vertical kicks and two break outs on 1:00s trying to get vertical kicks done 5 seconds

4 back starts <---->4 dives 1) penguin, 2) deep, 3) =4) fast

6 * 25m walkbacks 1) 1 sprint, 2) 20m sprint, 3) 15m sprint

400 long

4 * 50 descend

3 * 50 sprint

400 Long

1 * 100 sprint

8 * 25 sprint walk backs different stroke

15s sprint kicks and then social kick/Swim with fins for warmdown

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Mon July 13th

300 Pull last 25 of each 100 Bk/Br/Fr on 5 4 x 75 kick descend on 1:30 300 Swim "-" on 4:30 4 x 75 Pull descend on 1:05 300 Kick 200 IM/100 Dolphin on 6 4 x 75 Swim descend on 1:00 5 x 400 descend on

Sat July 4

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

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