Monday night

kennethjohnanderso
Mar 27, 2023
1 min read

800 with fins done as: 8 * 25 rotating kick no board

50 Dog paddle, Br with dolphin kick/DA BAck or Fly underwater recovery 25 build

400 Pull - every 4th 25 fly or BR

300 Kick (200 IM/100IM

4 * 50 descend

4 * 25 15/10

Handicap 200

7 or 6 * 200 2 on X +20, 2 or 3 on X + 10, 2 on X

(X = 200 time + 30

600-800 Different stroke with Paddles, alternate paddles & fins every 2nd quarter

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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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