Wed Nov 13 pm

kennethjohnanderso
Nov 13, 2024
1 min read

600 swim with fins - every 4th 25 rotating kick

400 Pull - every 4th 25 kick on board

4 * 30s plank/50 build with 10m underwater off wall

6 * 25 1) 5&glide, 2) 15/10

10 mins to do 3 or 4 speed drills and at 5:10 be ready for:

4 times thru

25 on 2:00, 50 on 3:00, 75 on 4:00

8 * 150-200 do 3 of them at least 1 once

200 dolphin kick with fins (increase tempo to build each 100)

200 Bk or Fr 6 kick switch middle 100 with fins

150 breast - H-H/50 2K1P/3 * 25 strong

6 * 25 with chutes #1 = Fly then IM order if switching strokes (may skip BR if needed)

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Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

Thur Dec 11

Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fin

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