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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Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

Mon Dec 15th

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick F

Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

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