swim it out - edited for KBM who did not race

kennethjohnanderso

Oct 16, 2022

1 min read

Updated: Oct 17, 2022

300 Pull

4 * 75 K - 1) build, 2) middle 25 fast, 3) last 50 strong, 4) first 50 fast

300 S

4 * 75 Pull descend

300 K (200 IM/100 IM)

4 * 75 1) fly/bk/br, 2) Bk/br/Fr

3 * (12 * 25)

1) EBSC 25’s

2) non free 3 on 30, 1 on :20, 2 on :30, 2 on :20, 1 on :30, 3 on 20

3) Paddles – PB (optional) on :30 1-4) descend, 5-10) alternate ez/strong 11-12) fast

4 * out/in between sets of 25's

18 * 75 Kick with fins 9 on fpp + 10, 9 on fpp

1) 50 Board/ 25 power kick - superman 2) 25 power kick/50 Board

If not using board then min 6 dolphin kicks off every wall

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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

Tue Oct 12

400 IM flow with fins 3 x 100 descend 3 x 100 descend with fins and snorkel at 6:30 8 x 400 on 6:00 1-4 descend (may be pull) 5-8 descend swim easy swim 15 of last 20 min 24 x 25 (3 on :30, 1 on 1:00)

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