Mon June 16

kennethjohnanderso
Jun 16, 2025
1 min read

10 x 200 on 10-20s rest (35 min)

1st 5 super long breathing every 3 if free

2nd 5 faster

Pull

Swim

Pull with paddles

Swim with fins

Swim with fins and paddles

EBSC 25's

4 * 25/10

3 * 25 Wallback descend by .75-1s

last 40 minutes

3 x (4 x 100) on 2:00, 3 *1:30 or 2:00, 3 x 1:40 - extra 1:30-2 min rest

1 Drill, 2 strong, 3&4 dive (fast best average)

800

(100 fast Kick/100 Swim long,

75 fast Kick/125 Swim long,

50 fast K/150 Swim long,

25 fast Kick/175 Swim long)

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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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