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kennethjohnanderso

Thurs recovery

800 Flow with fins


5 * 100 IM on 1:50

  1. with flutter kick throughout

  2. with fly kick throughout

  3. K/S by 25

  4. S/K by 25

  5. swim

4 * 200 (25 RA/50 build/25 LA/50 Build/50 smooth PBL


16*25 on 30 with paddles

  1. long

  2. Build

  3. strong

  4. focus on legs


800 (150 build/great breakout into an off stroke)


16*25 on :30

1. dive and smooth underwater

2. 10m sprint underwater kick (not dolphin kick)

3. build to 15m and last 10 kick underwater

4. swim a 25 with 5 stroke cycles - 3 breaths


15-20 min choice - anything but kick

no clue what to do? 10 * 75 IM as above on 1:30

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