4 days out

kennethjohnanderso
May 30, 2022
1 min read

400-800 SKPS

8 * 75 on 1:30

1. fist/drill/

2. 25 scull/50 Build

4 * 50 stroke A descend to 200 pace on 1:00

100 easy drills (salmon drill, 2K1P 6K3stroke, rhythm or DA

4 * 25 stroke descend to 100 pace on 1:00

9 * 25 on 1:10

1. 15m sprint - limited dolphin k

2. 20m sprint - longer dolphin kick

3. Easy speed (100 pace)

7 * 200 on 20s rest

1-4) ascend

5-8) ascend

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Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

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