Friday off the blocks

kennethjohnanderso
Oct 5, 2023
1 min read

3 * 50 on 55

150-200 pull on 3:30

3 * 50 kick descend on 1:05

100 descend swim

Circuit 1 - Dives

Circuit 2 (6 times through on 2.5 min Triangle into 5s dolphin kick 10s off - 10s vertical kicking

15s off - 15s vertical kicking

Circuit 3

20 * 25 fly or breast on 45 - in deep three lanes

Circuit 4?? - depends on numbers

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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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