Monday Nov 13

kennethjohnanderso
Nov 12, 2023
1 min read

10 * 25 or :40

1) 5 press ups/ 5 underwater kicks/5 strokes fly - Kick underwater to finish

2) 6 kicks on wall. 6 undewater kicks 3 strokes fly/6 back/underwater br kicks

6 * 300 Pull descend on 4:20, 4:30 or 4:50

5 * 200 kick 1-3 descend 4 & 5 hold on 3:45, 4 or 4:15

4 * 400 Swim on 5, 5 :15 or 5:30

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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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