Thu Oct 12

kennethjohnanderso
7 hours ago
1 min read

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 kick

1) into vertical board then flatten

2) dolphin kick with "stiff legs

3) build tempo

4) with board underwater

3 x 6 x 100 on 1:40, 1:50 or 2 (approx. pb + 40)

2:00 between rounds

descend 1-3s between rounds - last round best average

8 * 50 kick on 1:20

1-4 descend

5-8 ascend

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Wed Nov 5th

am Set A - not available tonight targeting aerobic system with short rest 25's after some classic work 18 x 100 4 swim on 1:35 4 swim with fins on 1:25 3 swim on 1:35 3 swim with fins on 1:25 2 swim o

Tues Nov 4

Yesterday morning's workout If you have already done it then 800 IM flow with fins 3 x 100 Kick down to best Kick from yesterday +5s on 2:10 10 x 75 Pull with paddles 50 free or Back/25 fly or Breast

Mon Nov 3

300, 3 x 100 IM 1) free kick, 2) dolphin kick, 3) regular Kick, 4 x 25 15/10 4 x 125 with fins on 2:30 all done as: 75 Drill, 10s, 25 for power, 20s, 25 for speed 300 Kick for time 9 x 100 on 2:10 75

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