Mon June 22

kennethjohnanderso
2 days ago
1 min read

800 Flow with fins - min 300m underwater recovery

12 x 25 on :35 PBL RA/LA/Build

3 x 4 rockets on 1:30

4 x 25 on 1:15

1) 5&glide/kick XLR8

2) build

3) easy speed

4) 15/10

800 swim with paddles and snorkel - every 4th 25 3s pause and Br or Fly

3 x 4 rockets on 1:30

400 kick - each 100 gets faster

Dives

7 x 100

on 1:20/1:30/1:40/1:25/1:35/1:45/1:55

or + 10 if mixing in breast or fly

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Sat June 20

12 x 75 on 1:20 1) Fist/Drill/Swim 2) 25 Kick/50 Build 4 x speed drill on 1:15 Fly &/or Breast 12 x 25 at 90% on 1 Free &/or Back 2 x 25, 1 x 50 at 90% on 1:00 2 x speed drill 50 sprint 20 x 50 kick

Fri June 19th

400 flow with fins 400 flow with fins every 4th 25 is fast underwater kick 5 x 200 on 3:45 staying very long Pull Pull with paddles Double PB Double PB with paddles PBL RA/LA 4 x 25 on 1:15 5 & glide

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