Fri June 10

kennethjohnanderso
Jun 10, 2022
1 min read

8 * 125 IM on 2:05, 2:15 or 2:25

1) 50 Fly Kick

2) 50 Back Kick

3) 50 2K1P

4) 50 Free fast swim

Group A

Open Turns

Ben, Katie, Ryan, Ella, Amelia, Shaun, Annie, Tony Bryn, Kaie, Kaitlyn

Group B

10 * (2 * 25 on :30, 1 * 50 on :50)

Reagan, Julia, Zan, Chloe, Lauren, Justice

Dash, Ethan, Helena, Maggie, Isla

Group C

4 * 50 on 5:00

Jacob, Nick, Wesley, Adam, Marcus, Claire

Lily, Fiona, Viki, Kayla, Devin. Jack

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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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