End of the cycle Sat April 20th

kennethjohnanderso
Apr 19, 2024
1 min read

400 Free/Back by 100 fist/Swim by 50

300 Pull with knuckle paddles (reg/low/reg)

200 IM k/s by 25

3 times thru on 1:00, 30s, 30s

4 fast dolphin kicks, 3 stroke cycles, 4 fast dolphin kicks and glide

15m smooth underwater kick

10m sprint kick from dead stop

3 * thru

50 slow with chutes

50 fast with fins

50 max distance per stroke - 2 breaths per 25

200 Sprint kick on 8

2 * 100 sprint K on 5

8 * 50 sprint kick on 3:00

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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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