Fri May 29

kennethjohnanderso
May 28
1 min read

300 Pull with double PB

200 kick with 4 dolphin kicks into vertical board off each wall

3 x 100 IM (8/10/1/6 Kicks)

3 x 400 descend to PB + 25-35s on 5:45, 6 or 6:15 (about 1 min slower than best)

3 x 200 at 1/2 last 400 time on 4:00

3 x 100 under 1/2 best 200 time on 3:00

12 x 75 4 on fpp +10, 4 on fpp +5, 4 on fpp

1-2) 25 fly/50 back

3-4) 50 Fly/25 Back

or similar idea for 2 other IM order strokes

or Fly/Back, Bk/Br, Br/Fr

400 IM flow with fins

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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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