Fri Jan 24th

kennethjohnanderso
Jan 23, 2025
1 min read

10 * 75 on 1:30

1) fist/drill/swim 2) 25 scull/50 build

300 Swim on 5:00

4 * 75 Swim descend to 90% on 1:30

300 S/K by 25 on 6:00 - underwater is good!

4 * 75 Swim descend on 1:20

300 Swim each 100 gets faster on 5:00

4 * 25 build Kick to full speed and sprint 5 strokes on 1:00

10 * 100

1-3) descend on 1:30 +/- 5 or 10

4-7) hold #2 on 1:20

8-10) ascend on 1:30

3 triangles

3 dive and flip at flags

Start turn finish relays

Relays

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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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