Tuesday am

kennethjohnanderso
Jan 30, 2023
1 min read

Speed and Power

300 Choice

2 * 100 IM (8/10/1/6 kicks)

3 * 50 descend to 200 Pace

3 * 25 descend to 100 Pace

1 * 25 15/10

18 minutes to here

Next 48 minutes

Breaststrokers to shallow end

do deep 4 lanes set then turning wall

Everyone else

From blocks approx every min so 5-6 times through in 24

1) From starting position jump FAR

2) OUT/IN 3) dive to bottom/dolphin kick up and pull through surface

4) 25m sprint - walk back

Deep 4 lanes

4 * (8 * 25 all out on :45)

1) Pull, 2) Swim, 3) Kick 4) Swim with fins

Last 20 minutes

8 * 100 on 2:30

50 long/25 build into 15m underwater fast off 75m wall

Recent Posts

See All

Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

Comments