Thursday morning

kennethjohnanderso
Oct 20, 2021
1 min read

300 Pull on 5:00 - gradually increase back end acceleration 4 * 75 Kick descend on 1:45 300 Swim on 5:00 - no free 4 * 75 Pull descend on 1:15 - Paddles Optional 300 Kick each 100 get faster on 6:00 4 * 75 swim on 1:20, 1:15, 1:10, then 1:05

16 * 50 on 1:10

1-2) RA only with PB and paddles

3-4) LA only with PB and paddles

5) RA with Strong kick 6) LA with Strong kick

7) RA PBL 8) LA PBL

8 * 50 choice kick on :55, 1:00 or 1:05

8 * 100 on 1:45 (all smooth expect 15m sprint underwater kick off last wall

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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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