Wed at the Y SP sprint

kennethjohnanderso
Nov 16, 2022
1 min read

200 FRIM

8 * 25 reverse catch up - synchronize the roll

300 Pull with paddles and snorkel

EBSC 25's or 6 * 50 Bk Kick/BR Swim on 1:00 400 build with fins - fast turns - no breathing in or out of walls

three times thru

100 5 dolphin kicks off wall on 1:30 or 1:40

2 * 75 on 1:10 100 IM (8/10/1/6) on 1:40 or 2:00 2 * 50 IM 12.5 of each (bk to br flip) on 1:00

24 * 75

1 on fpp + 10 1 on fpp + 5

2 on fpp

Short speed work

Recent Posts

See All

Mon Apr 20

am 400 with fins free/back by 100 fist/Swim by 50 2 x 150 Pull (25 Fly/50 Back/25 Breast/50 Free) 200 IM Kick 8 x 25 1) 5 and glide --> Kick acceleration 2) Build 3) 15.10 4) Choice of speed drill 3 x

Thur Apr 16

300, 2 x 100, 3 x 50 descend to 200 pace 10 x 75 on 1:30 50 stroke A build into 25 great breakout stroke B 42 x 50 three times thru 4 on 1:00 4 on :55 4 on :50 4 on :45 Should do 3 dif strokes eac

Wed Apr 15

AM 400 Pull - breath every 5 if free 300 swim - max 1/2 free 200 K - build 3 x 100 IM - 8/10/1/6 kicks underwater 8 x 25 1) build, 2) 5& glide - kick xlr8, 3) 15/10, 4) smooth underwater Three times t

Comments