Wed Oct 12 5-6:30 (sprint or distance) + kick

kennethjohnanderso
Oct 12, 2022
1 min read

twice thru

300 Pull – other equipment optional middle 100 PBL 200 Kick “-“ 100 IM 2 * 25 15/10 4 * vertical kick 5s on/10s off - 35 minutes

Then choice of

30 * 75 - choice 10, 8, 6, 4, 2 on fpp – :30s rest between rounds (35 minutes) 200 off last 15 minutes 10 * 75 kick 4 on fpp +10, 4 on fpp+5, 2 on fpp

4 * 25 or speed drills on 1:00 200 very long on 4:00 8 * 25 sprint on :35 150 very long on 5:00 8 * 25 sprint on :30 100 very long on 6:00 8 * 25 sprint on :25 with fins

last 25 minutes

18 * 75 kick 6 on fpp + 10, 9 on fpp + 5, 3 on fpp

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