Fri pm

kennethjohnanderso
Sep 20, 2024
1 min read

800 with fins (200 Choice flow/200 6 kicks Back/200 choice Flow/200 6 kicks Free)

600 Pull and paddles - open turns low stroke count

400 IM S/Dr/S/K by 25

4*50 descend

3 waves of 3 times 8 * 25

Rd 1 on :25 Rd 2 on :25 with fins

Rd 3 on :30

'12 * 100 kick/S on 1:45

first repeat if you get 10s rest then 75S/25 kick then increase kick when you still get 10s or decrease if you dont'

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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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