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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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

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