Wed Feb 23 - 2 hours

kennethjohnanderso
Feb 22, 2022
1 min read

400 Free/bk by 100 fist/swim by 50

3 * 100 RA/LA/KnoB/5s/Build 6 * 50 (15-25-10, 15-25-10)

Three times

tiger sprint 75 swim long

Shoulder work Rd 1 abduction, Rd 2 adduction, Rd 3 PVC horizontal retraction

Three times thru

3 * 25 on :30, 1 * 50 at 200 race pace - all on 4:00 3 * 25 on :30, 1 * 75 at 200 race pace - all on 3:00

200 smooth with fins 5 dolphin kicks off every wall on 4:00

4 * 400 choice (no fins) descend and negative split (300's if kick)

Choices include but are not limited to:

Pull with paddles IM Swim or IM 25 kick/75 Swim Kick

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Sat Oct 14th

300 Pull on 5:00 6 x 50 Kick 1-3 descend on 1:10 300 Swim - fast turns on 4:30 6 x 50 Pull 2 strong/1 easy snorkel and paddles opt'l but encouraged on 1:00 300 Kick (200 IM/100 stroke) on 7 6 x 50 1

Fri Oct 13th

400, 3 x 100, 3 x 50 descend Circuit A body position awareness/core strength 8 x 100 on 2:00 with fins and/or paddles (RA/LA/Drill/Swim) Circuit B - all with chutes - power Three times thru 1) 25 dol

Thu Oct 12

100 Build dolphin kick 200 Fr/Bk by 100 fist/Swim by 50 300 Pull - every 4th 25 Breast 400 with paddles 300 kick with fins each 100 gets faster 200 1-2-3-4... dolphin kicks off walls 4 * 25 dolphin ki

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