Thurs recovery

kennethjohnanderso

Feb 8, 2024

1 min read

800 Flow with fins

5 * 100 IM on 1:50

with flutter kick throughout
with fly kick throughout
K/S by 25
S/K by 25
swim

4 * 200 (25 RA/50 build/25 LA/50 Build/50 smooth PBL

16*25 on 30 with paddles

long
Build
strong
focus on legs

800 (150 build/great breakout into an off stroke)

16*25 on :30

1. dive and smooth underwater

2. 10m sprint underwater kick (not dolphin kick)

3. build to 15m and last 10 kick underwater

4. swim a 25 with 5 stroke cycles - 3 breaths

15-20 min choice - anything but kick

no clue what to do? 10 * 75 IM as above on 1:30

Recent Posts

See All

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

Wednesday Oct 21

Somewhat recovery 5 x 200 1) Free 2) Free-Breast 3) Free-Back 4) Free-Fly 5) RIMO 20 x 50 Kick on (1:00-55-50-45) or +5 or +10) then 1 on 1:10 Option A 6 x 400 on 6 or 6:30 1) Pull Breath every 3-5 by

Comments