Mon Mar 5

kennethjohnanderso
May 5, 2025
1 min read

twice thru

400 Pull long, 300 Swim "-", 200 Kick, 100 drill with fins

2nd round is stronger

20s rest between repeats - max 1/2 free

1-3 descend hold for X

dolphin shooter - dive from side

back kick hands at side/RA up/LA up/ both arms up - tight core

streamlined dolphin kick

build legs and 4 strokes free

Do A&B - your choice of which you do first

A/ 8 x 50 sprint on 2:00

12 * 100

1-3 descend on 1:30 or 1:40

4-9 hold #2 on 1:15, 1:20 or 1:25

10-12 ascend on 1:30 or 1:40

Drills for Warm down

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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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