Wed June 21

kennethjohnanderso
Jun 21, 2023
1 min read

300, 3 * 100, 3 * 50 descend

4 * 25 (15/10)

9 * 200 on 3, 3:15 or 3:30

3 smooth, 1 build stroke

2 smooth, 1 strong stroke

1 smooth, 1 fast stroke

twice thru (2-3 min between rounds)

6 * 25 K on :25 or :30

1 * 50 kick on 55 or 1:05

4 * 25 K on :25 o

2 * 50 kick on :55

2 * 25 Kick on :25

3 * 50 kick on :55

may do 2nd set with fins

300 Swim smooth - start of every 4th 25 sprint dolphin kick 7-15m off wall

4 * 75 PBL or pull (alternate 25 Bk/50 Br and 50 Bk/25 Br on fpp 4 * 75 as above plus 10s

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Sat Feb 6

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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