Didn't completely forget about speed

kennethjohnanderso
Apr 12, 2023
1 min read

8-10 * 100 with fins on 10s rest

1) 25 K/50 S/25 Drill

2) 25 Drill/50 S/25 kick

4 * 50 Back K/Br Swim

triangles

4 * 50 Build onto a fast turn and come out with 3 fast strokes of fly then shut down

300 IM Bk/Br/Free – slow pull with paddles

4 *25 Sprint walk backs

200 Social Kick

Choose 2.5 to 3 of:

2 * (4 * 25 head up Sprint free with fins + 200 6 kicks)

2 * (4 * 25 egg beater + 200 2K1P)

8 * 50 25 build fly/sprint kick off wall then strong back 2 * (3 * spin drill + 200 alternating RA-LA by 50

Approx. 14 min each

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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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