Wed Sept 4th

kennethjohnanderso
Sep 3, 2024
1 min read

SAFE SPORT

Running out of time - eleven cycles

prep, sick, exams, taper, home * 2

5 & glide review

6 by 5 and glide

long to wall
build to wall

at 6:20?

400 Free/Back by 100 fist/Swim by 50

5 by 100 prep for tomorrow (CYS)

6 * 200 IM on 30s rest

work legs particularly in and out of the wall.

K/S, S/K by 25's
K/S by 50
Kick
RA/LA
K/S by 50 or by 25 for a 100 if you need to catchup
S/K by 50 or by 25...

6 * 25 on 1:00

15/10
20/10
25/10

S/K/P/S

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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