Thur Jan 9 am

kennethjohnanderso
Jan 8
1 min read

600 with fins - 75 Choice/25 Br or Fly with underwater recovery or DA back

4 x 75 Pull descend 4 x 50 Kick descend

6 x build kick and sprint 2 w/ fins, 4 w/o

1/2 hour to here

16 sprints on 2:00

1) 15 sprint - then underwtaer dolphin or Breast kick - smooth 2) 20 easy speed

3) 25

4) 30 - from blocks

B 3x4x200 on 2:45, 2:55 or 3:05 descend by set - last set best average

1 or 2 * 25-50-75-100-200-100-75-50-25

Maintain stroke count

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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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