Mon Jan 6 pm

kennethjohnanderso
Jan 6, 2025
1 min read

600 with fins 200 Swim/100 (RA/LA/50 6K's or Br or Fly)

4 x 200 with bridges descend to PB + 20-30 on 4:00 4 descending turns

4 x 50 1) 15-25-10, 2) 15-25-10

4 descending dives

4 * 25 sprint with fins on 1:30

200 Recovery Drill/Swim/Kick/Swim on 4:00

4 * 25 speed Drill on 1:30

200 Recovery Drill/Swim/Kick/Swim on 4:00

4 * 25 dive walkbacks

8 x 25 sprint on :25 - 3 waves/3 rounds

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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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