Mon June 2

kennethjohnanderso
Jun 2, 2025
1 min read

800 SKPS

3 * 200 on 3:30

50 Long/50 Build to 50 fast Kick that gets faster/50 Swim fast and get faster

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

three times thru - 3 min per repeat

20m easy speed

50 fast 95% effort

speed drill

25 high fast swim - from block or push with fins

9 x 100 on 1:20, 1:30 or 1:40

1@ 400 pace

1 long

1 @ 400 pace or fast stroke 50

2 long

1 @ 400 Pace or fast stroke 50

3 long

400-800 flow with fins

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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

Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

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