Wed Sep 9 - Kick start

kennethjohnanderso

11 hours ago

1 min read

OYO until 6:15

at 6:15

300 Pull on 5:00

4 * 75 swim descend on 1:20

300 swim with fins on 4:40

4 x 75 Pull with knuckle paddles descend on 1:20

300 swim long walls

4 x 75 descend swim with fins (snorkels?)

Speed drill of the day = fly with free Kick

4 x 25 1) build, 2) fly with free kick (3&4 - with fins)

5 times through

200 Kick on 4:00 1-3 descend 4&5 hold (150, 2 x 175, 2 x 200?)

100 Back Swim/Pull on 2:00

8 x 100 IM smooth - rotate fast stroke

always 8/10/1/6 dolphin kicks off wall

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Sept 8th back at it

4 x 200 Flow with fins Fly - underwater recovery, 1 down 1 up, 1 down 2 up Back DA/RA/LA/6 kicks Breast - 2K1P or swim with fins Free - LADP/RA-LA/6 Kicks/Long build 6-8 x 25 underwater kick and glide

Sat Aug 1

500 Snorkel and Fins 400 Swim 300 Pull with knuckle paddles 200 Kick 100 Build 200 Kick 300 Pull with knuckle paddles 400 Swim 500 with snorkel and fins three times thru 50 descend to 200 pace 100 asc

Thu July 7

300 Swim on 5 4 x 75 kick descend on 1:30 300 Pull on 5 4 x 75 last 25 fly on 1:30 300 Kick (200 IM long + 100 back build) 4 x 75 Pull with paddles - very long 20 x 75 - last 25 fly extra min between

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