Monday June 13

kennethjohnanderso
Jun 13, 2022
1 min read

100 Swim/200 Pull - long/200 Build kick/100 IM Swim

3 * (5 easy-5 hands up-10 easy-10 hands up- 30s off) dolphin/breast/free

100 Swim/200 Pull - long/200 Build kick/100 IM Swim

400 Stroke & individual specific drills

4 * 25 with5-10s of speed work

3 * 50 sprint from blocks for time

Consider kicking one of the sets below.

6 * 200 1-4 descend/ #5 easy/# 6 fast on 2:45-3:15

100 easy

15 * 100 5 on fpp + 10, - 30s rest 4 fpp+5 - 30s rest

3 on fpp - 20s rest

2 on fpp - 10s rest

1 on fpp

100 easy

4 * 400 1-3 descend 4 easy - equipment optional and can be switched

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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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