Easter Monday Apr 18/2022

kennethjohnanderso
Apr 18, 2022
1 min read

800 SKPS

5 * 100 IM 1) Dr/S by 25 2) S/Dr by 25 3) with dolphin kick 4) with flutter kick 5) 8/12/8/12

400 worth of choice 4 * 50 best stroke descend to 200 pace

9 * 300 on 4:30. 4:45 or 5

3 smooth free, 1 build stroke 2 smooth free, 1 strong stroke

1 smooth free, 1 fast stroke

Katie and Ben

maybe repeat 4 * 50 if you were really happy 1-3 descend, hold 4

or really unhappy with it 1-4 descend - different stroke 4 * 300 ascend 1) 10s/100 slower than 200 pace 2) every 4th 25 fly 3) paddles very long - PB optional 4) easy mix it up

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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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