Tuesday 2:30-3:30 pm YMCA or 5-6 APAC

kennethjohnanderso
Apr 30, 2024
1 min read

300 Swim back and free with dolphin kick

300 Pull - last 100 PBL

300 IM - drop strokes as needed - build kick

twice thru (all on :45)

25 smooth underwater kick

5 underwater kicks and glide

15/10 5 kicks/2 stroke cycles/5 kicks glide

10*100 4 on fpp+10, 1 on fpp, 3 on ff+10, 2 on fpp

twice thru

100 kick 1) "-" on 2:30, 2) Sprint - no board

25 smooth underwater kick on 1:00

5 underwater kicks and glide on 1:00

50 m sprint kick on 1:00

15/10 on 1:00

5 kicks/2 stroke cycles/5 kicks glide on 1:00

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Fri May 22

May do one of the below twice (1 min between repeats 800 with fins or 600 without every 100 starts with strong underwater kick and a fly breakout 600 Back RA/LA/DA/Swim 500 Br 25 H-H/ 25 2K1P/50 swim

Thur May 21

800 IM flow with fins - high hips, 1/2 underwater recovery, accelerate arms 4 x 5s vertical with 25 build on :45 600 Pull with paddles and snorkel 150 stroke !/50 stroke B 8 x 25 various drills for s

Wed May 20th

5 x 400 descend (2-5 every 4th 25 dif stroke) 1) Free/Back by 100 fist/Swim by 50 on 7:30 2) Pull on 6:30 3) Swim on 6 4) swim with paddles on 6 5) swim with paddles and fins 4 times thru 25 ki

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