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

Recent Posts

See All

Sat May 15

300 Slow pull - long strokes 4 x 25 Pull Build 300 RA/LA/6 Kicks by 25 4 x 25 Build 2 x 25 easy speed from blocks 4 descending turns OYO until 8:30 (vertical kicking, breakouts. speed drills???) 40 x

Friday May 15

300, 3 * 100, 3 x 50 descend, 3 descending dives 8 x 25 1) 5 and glide, 2) build, 3) easy speed, 4) 15/10 1 sprint (25m to 100m) 8 x 25 turnover drills Fly with free kick Back spin dr Br egg beater Fr

Thurs May 14th

2 x 400 IM flow with fins - 1) smooth, 2) max distance per stroke 4 x 200 descend (5-10s drops to 200 time plus 30 on 4:00 10 min choice 8 x 100 on 1:40 - best average 8 x 25 with chutes and paddles t

Comments