Friday pm 2:30-4

kennethjohnanderso
Jan 27, 2023
1 min read

20 min maintain stroke count

maintain stroke count

4 * 25, 3 * 50, 2 * 100, 1 * 200, 2 * 100, 3 * 50, 4 * 25

7 * 50 on :55

1 & 2) build

3 & 4) fast middle 25 5,6 & 7) IM switch

4 * 125 IM on 2:05, 2:15 or 2:25 3 * 150 IM on 2:05, 2:15 or 2:25

5 * 200 Kick on 5:00 1-3 descend 4 & 5 hold

12 * 25 on :45

1) build to great full speed last 5m 2) 15/10 3) easy speed 4) Sprint 25

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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

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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