Mon Feb 3

kennethjohnanderso
Feb 2, 2025
1 min read

800 IM flow with fins

with increasing effort

300 Kick (200 IM + 100 Choice)

300 Pull (breathe every 3/5

200 Kick (100 IM + 100 choice)

200 Pull "-" with paddles

100 Kick choice

100 PBL - paddles options

Queens joins in from top

KBM

2 * 100 on 1:20

4 * 100 on 1:35

2 * 100 on 1:25

4 * 100 on 1:50 ascend

8 * 50 kick 1-4 ascend with fins on 1:00, 5-8) ascend with fins 1:10

All together

500m bridges

200 drill/4 * 50 descend to 200 Pace

5 speed drills or dives

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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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