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

Recent Posts

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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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