Fri May 22

kennethjohnanderso
May 21
1 min read

May do one of the below twice (1 min between repeats

800 with fins or 600 without

every 100 starts with strong underwater kick and a fly breakout

600 Back RA/LA/DA/Swim

500 Br 25 H-H/ 25 2K1P/50 swim

600 50 PBL/100 Pull with paddles and snorkel

45 min to here

10 minutes to complete

3 x 50 descend to 200 Pace

50 from block at 200 Pace

100 long

50 sprint for time

fins at deep end

5 x 100 on 3:00 done as 25 easy Speed/2 x 25 underwater kick with fins/fins off - 25 underwater recovery

400 choice

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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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