Friday March 18th

kennethjohnanderso
Mar 18, 2022
1 min read

Enter as we normally do - back to Mitchell Hall tomorrow

400 Choice no Free no fins 400 with fins

4 or 5 * 200 IM on 4:30 or 3:45 Fly = Kick or S, back = drill (DA?), BR=2K1P or underwater kick/swim, Free = 6 kicks per side

4 rounds IM order by round, focus on turns

1) 62.5 m on 1:20 (underwater to half way after last turn??) 2) 50 from the middle on 1:10

3) 37.5 on 1:00

6 or 9 * 50 IM switch on :50 or 1:00

12 * 75 on 2:15 2 at P200 or better 1 long

right into 18 * 50 1 sprint, 2 ez on 1:10

400, 300, 200, 100 - equipment optional

longer and smoother with each repeat

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Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

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