Explosive!

kennethjohnanderso
Nov 15, 2023
1 min read

400 Free/Back by 100 fist/Swim by 50

300 Pull with paddles every 4th 25 off stroke

200 build kick with fins

8 * 75 on 1:30

1) RA with build kick

2) LA with build kick

3) Swim with build kick

4) Swim with fins - build kick

Breast 1) 3K1P, 2) 2K1P, 3 & 4) with fins and fast hands

5 times thru (30s apart)

triangle to bottom - 5 dolphin kicks through surface swim easy to 15m mark 1:00
5 * explode off bottom and get to shallow end 2:00
5 fast turns in shallow end 3:00
Walk back 1:00

5 * 150 ascend your choice of pace

taking fewer strokes per length each repeat

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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

Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

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