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

Tue Mar 2

50 finger grip paddles 200 Pull long 50 finger grip paddles 200 Pull negative 50 finger grip paddles 100 Pull IM 3 x 175-200 kick descend on 4 4 x 50 on 1:00 1) 15- 25 -10 2) 15 -25- 10 8 x 50 on 1:00

Monday March 2

OFSSAA swimmers 5 x 400 1) IM flow with fins 2) 4 x 100 IM Pull (Fly- underwater recovery, Back - DA 3) Pull "-" maintain breathing pattern and stroke count (+1 or2) 4) 4 x 100 IM 8/10/1/6 kicks off w

Fri Feb 27

twice thru 25 Pull very long and efficient on :30 25 Kick on PB build on :30 2 x 25 Swim IM order on :25 right into twice thru 50 Pull very long and efficient on 1:00 50 Kick on 1:00 3 x 50 IM s

Comments