Wednesday morning

kennethjohnanderso
Sep 13, 2022
1 min read

400 with snorkel - other equipment optional

300 IM K (200 IM + 100 IM)

200 "-"

4 * 25 15/10

5 * 50 test set ↔ 100 Pull/50 strong/75 low stroke count/25 fast ↔ 3 * 100 IM Fly underwater recovery/BK DA/Br 2K1P/Free Long arm dog paddle snorkel?

5 * 200 kick 1-3 descend 4 * 5 hold

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Sat Oct 14th

300 Pull on 5:00 6 x 50 Kick 1-3 descend on 1:10 300 Swim - fast turns on 4:30 6 x 50 Pull 2 strong/1 easy snorkel and paddles opt'l but encouraged on 1:00 300 Kick (200 IM/100 stroke) on 7 6 x 50 1

Fri Oct 13th

400, 3 x 100, 3 x 50 descend Circuit A body position awareness/core strength 8 x 100 on 2:00 with fins and/or paddles (RA/LA/Drill/Swim) Circuit B - all with chutes - power Three times thru 1) 25 dol

Thu Oct 12

100 Build dolphin kick 200 Fr/Bk by 100 fist/Swim by 50 300 Pull - every 4th 25 Breast 400 with paddles 300 kick with fins each 100 gets faster 200 1-2-3-4... dolphin kicks off walls 4 * 25 dolphin ki

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