Fri Jan 30th

kennethjohnanderso
Jan 29
1 min read

10 x 75

4 on 1:20, 3 on 1:15, 2 on 1:10, 1 on 1:0 +/-5

4 x 25 on 1:00 speed work

Three times

Vertical kicking 5 on 15s off

200 Swim with dolphin kick on 2:00

3 * 50 sprint from block on 3:00

2 x countdown sprints on 4:00 (3 waves - 90s apart)

200 sprint Kick on 8

2 x 100 sprint Kick on 5:00

5 * 50 sprint Kick on 3:00

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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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