Fri July 19

kennethjohnanderso
Jul 18, 2024
1 min read

300 Pull

4 * 75 Swim descend

300 Kick (200 IM/100 IM)

4 * 75 Pull descend

300 Swim - fast turns

4 * 75 Kick descend

4 turns with increasing intensity

4 dives with increasing intensity

8 * 25 sprint on 3 (with 75 easy)

all the same stroke or 4 & 4

4 * 100 2@400 pace, 1@200pace, 1 @400Pace on 3:00

4 * 25 sprint

300 with fins

200 Pull with paddles

100 choice

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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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