Friday 3:30-5pm

kennethjohnanderso
May 26, 2023
1 min read

10 * 75

1) fist/drill/Swim

2) scull/50 Build

three times thru

200 Board touch with paddles no straps on 3:30

or Back 12.5 meters kick off every wall

6 * 25 strong on :30

100 IM kick on 2:00 1&3) no board

100 at 400 Pace on 1:30

5 * 200 kick on 4:30

1-3 descend 4&5) hold

3 * 400 every 4th 25 Fly or Breast 1) Swim

2) Pull

3) with fins

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Sat June 27

300 3 x 100 3 x 50 descend 4 x 75 with fins 6 kick pause to 4 kicks to 2 to none to high turnover 300 choice at 8:25 2 x 50 sprint from dive 11 x 50 kick on 2:00 1-5) regular kick 6-8) with chutes 9

Fri June 26

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200,

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

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