Monday Dec 5th

kennethjohnanderso
Dec 5, 2022
1 min read

800 IM with fins done as dolphin kick

6 Kicks/side

Breast with a dolphin kick

6 kicks/side

300 Pull on 4:00 or 4:30 4 * 75 kick descend on FPP +15, FPP + 10, fpp+5, FPP

300 Swim on 4:00 or 4:30 4 * 75 pull descend on 1:30

300 kick (each 200 gets faster - if 200 IM/100IM then build to fast last 100)

10 min break - easy swim - stretch 4 * 75 on 4:00 - sprint from blocks

8 * 25 speed drills on 2:00

200 for time

8 * 25 speed drill on 2:00

3 sprint choice distance and stroke

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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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