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Wednesday Oct 2 pm

kennethjohnanderso
Oct 2, 2024
1 min read

8 * 75 RA/LA/Kick on 1:45

Descend 1-4) 40s, 5-7) descend with fins

in groups of 4 every 20-30s

5 dolphin kicks, sprint from wall to 1/2 way turn and come back strong on back

or

3 vertical breast or 5 dolphin kicks sprint (BR no pullout) to halfway, turn * 3 and swim back

Core work

8 * 100 Pull - last 25 or 50 PBL on 1:50

1-2) reg Pull

3-4) RA/LA/50 reg

5-6) Paddles

7-8) Paddles RA/LA/50 Reg

Free or Back

9 * 400 on 6:00

Stroke count - do as much stroke as you want or can
"-" - do as much stroke as you want or can
Fast free or back

or Fly 75K/25S, 50K/50S, 50K/100 Swim

or Breast 100 2K1P/100 Swim/H-H/3K1P/2KIP/50 Swim

repeat with fins

repeat as 4 * 100 on 1:45

8 Easy speed 25's

Recent Posts

May do one of the below twice (1 min between repeats 800 with fins or 600 without every 100 starts with strong underwater kick and a fly breakout 600 Back RA/LA/DA/Swim 500 Br 25 H-H/ 25 2K1P/50 swim

800 IM flow with fins - high hips, 1/2 underwater recovery, accelerate arms 4 x 5s vertical with 25 build on :45 600 Pull with paddles and snorkel 150 stroke !/50 stroke B 8 x 25 various drills for s

5 x 400 descend (2-5 every 4th 25 dif stroke) 1) Free/Back by 100 fist/Swim by 50 on 7:30 2) Pull on 6:30 3) Swim on 6 4) swim with paddles on 6 5) swim with paddles and fins 4 times thru 25 ki

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