Tue Feb 21 pm

kennethjohnanderso
Feb 21, 2023
1 min read

10 * 50 on 1:00

1-2 fist closed

3-4 bear claw 5-6 hand open

7-8) bear claw paddle

9-10) paddle

4 * 75 kick descend on 1:45

4 * 50 1) 15-25-10, 2) 15-25-10

2 tiger sprints

8 * 25 sprint on 1:00 - choice of equipment

A/6 * 50 with chutes on 1:45 B/6 * 100 best average on 1:45 C/10 * 50 speed drills (at least 2 dif ones)

5 minutes and 150 easy between stations

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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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