Wed Recovery

kennethjohnanderso
Mar 30, 2022
1 min read

10 * 75 on 1:30

1) fist/Drill/Swim

2)Scull/50 build

600 with fins 4 dolphin kicks off every wall

500 paddles no back straps

400 Social kick

6 * dive and glide

12 * 125 on 2:15

1) long

2) smooth

3) fast turns

4) long with fins

5) smooth with fins

6) dolphin kicks off wall

extra 2:00

repeat

10 * 75

1-2 one arm swim 3-4 one arm pull

5-6) Swim PBL - middle 25 1 arm

7-8) one arm pull 9-10) one arm swim

10 * 75 breast

1-2) 25 egg beater Kick/50 regular kick

3-4) 3K1P/2K1P/fast hand 5-6) build

7-8) pull 50 back/25 breast

9-10) Build

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Tue June 23

400 choice Twice thru 4x 100 IM on 2:00 1) K/S by 25 2) Dr/S by 25 3) S/K by 25 4) swim 200 IM on 3:00 4 x 50 1) 15-25-10, 2) 15-25-10 4 x speedwork High intensity on 2:30 2 x 30 6 x 50 2 x 30

Mon June 22

800 Flow with fins - min 300m underwater recovery 12 x 25 on :35 PBL RA/LA/Build 3 x 4 rockets on 1:30 4 x 25 on 1:15 1) 5&glide/kick XLR8 2) build 3) easy speed 4) 15/10 800 swim with paddles and sno

Sat June 20

12 x 75 on 1:20 1) Fist/Drill/Swim 2) 25 Kick/50 Build 4 x speed drill on 1:15 Fly &/or Breast 12 x 25 at 90% on 1 Free &/or Back 2 x 25, 1 x 50 at 90% on 1:00 2 x speed drill 50 sprint 20 x 50 kick

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