Mon June 15

kennethjohnanderso
15 hours ago
1 min read

300 Pull on 4:30

4 x 75 swim descend on 1:10

6 x 50 K 1-3) descend on 1:10, 4-6) descend on 1:00

4,3,2,1 rockets on 1:15

2 x Tiger sprint on 5:00

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

2 x 50 sprint on 5:00

10 x 100 with fins on 1:30, 1:20, 1:10, 1:20, 2:00. (+5 for 3, -5, +-10)

5 x 50 or 5 x 100 descend on 2:00

4 x 25 sprint or 4 x 50 small drops on 2:00

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Sat June 13

10 min Swim - no equipment 800 IM with fins 100 underwater recovery/4 x 25 with flutter 100 DA/100 1 ARm 100 with dolphin kick/100 egg beater 100 Long arm dog paddle/100 build Swim 4 x 50 1) 15-25-20.

Fri June 12

400 Flow with double PB 400 Flow with fins 10 x 100 (Br -75's) 100 Drill on 1:45 100 Swim on 1:30 100 Drill on 1:45 2 x 100 Swim on 1:25/1:20 repeat with fins 10s faster 2 x thru 20m sprint 175 smooth

Thur June 11

800 Flow with fins if any or all of it is free then 6K/side or underwater recovery 600 PBL/Pull/2 PB's Straight thru max 4 rounds free 4 x 100 descend to 800 pace on 1:40 4 x 75 descend to 400 pace

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