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 27

800 IM Flow with fins 600 Pull 75 Pull/75 PBL/75 Pull/75 Breast. (Breath every 5 when Free) 200 kick working turns 4 different speed drill on 1:00 ?? fly with flutter kick/back spin/Breast with flutte

Thur July 23

800 IM flow with fins 3 x 50 on 1:00 descend to 200 pace stroke A 200 drill of stroke B 3 x 50 descend to 200 Pace stroke B 8 x 25 speed drills on 1:15 1) 5 & glide --> Kick xlr8 2) build 3) easy s

Wed July 22

4 x 450 1) 50 fist/100 Swim 50 fist/100 knuckle paddles 50 fist/100 paddles no wrist straps 2) Pull 50 PBL/100 P regular 50 PBL/100 pull with knuckle paddles 50 PBL/100 P with paddles no wrist straps

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