Tues morning speed
- kennethjohnanderso
- Oct 6
- 1 min read
300
3 x 100 IM 1) with flutter, 2) with dolphin K, 3) Regular kick
3 x 50 descend
4 x 25 15/10
EBSC 25's
Fly on 40, 30, 20 Back on 40, 30, 20.....
4 x activation walk backs on 2
Choose from
10 shoulder taps dive in and strong free
10 squats and 5 strong underwater breast kicks then swim
10 hollow rocks and strong fly
6 log rolls and 25 Back (from dive)
4 speed drills on 2:00
4 x 25 at 50 pace, 1 x 50
3 x 25 at 50 pace, 1 x 50
2 x 25 at 50 pace, 1 x 50
1 x 25 at 50 pace, 1 x 50 all on 1:15
2 rounds of 3 waves of (8 x 25 sprint on :20) 2nd round with fins
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