Sun Mar 16, 8-10 am LCM

kennethjohnanderso
Mar 16
1 min read

300 Choice

300 Kick - redline

300 Pull - build

2 or 4 * 50 first 15, last 10m fast

30 * 50 from dive on 2:30 (1-3 descend then

Equal to or fast than 200 pace

if you miss, skip the next one and walk back
if you miss again skip 2

May switch strokes after 20

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Sat Oct 14th

300 Pull on 5:00 6 x 50 Kick 1-3 descend on 1:10 300 Swim - fast turns on 4:30 6 x 50 Pull 2 strong/1 easy snorkel and paddles opt'l but encouraged on 1:00 300 Kick (200 IM/100 stroke) on 7 6 x 50 1

Fri Oct 13th

400, 3 x 100, 3 x 50 descend Circuit A body position awareness/core strength 8 x 100 on 2:00 with fins and/or paddles (RA/LA/Drill/Swim) Circuit B - all with chutes - power Three times thru 1) 25 dol

Thu Oct 12

100 Build dolphin kick 200 Fr/Bk by 100 fist/Swim by 50 300 Pull - every 4th 25 Breast 400 with paddles 300 kick with fins each 100 gets faster 200 1-2-3-4... dolphin kicks off walls 4 * 25 dolphin ki

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