Fri afternoon Q

kennethjohnanderso
Sep 9, 2022
1 min read

200 Choice

4 * 25 rotating Kick on :35

50 Build Kick

200 PBL every 4th 25 Breast

4 * 50 kick descend

3 * 200 IM - options apply - modify to protect shoulders and knees

1) K/S by 50

2) S-K by 25

3) Swim

20 min smooth swim 2 * 15s breaks if needed - choice of equipment

2 min

15 min smooth swim as above - dif stroke

2 min

10 min social kick - work the walls 2 min 10 * 25 long and strong on 30s - incredible breakouts

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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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