Monday recovery swim

kennethjohnanderso
Dec 11, 2022
1 min read

Updated: Dec 12, 2022

3 * 350-400 - 20 min warmup

1) long walls

2) fast walls

3) Pull (25 Fly underwater recovery/75 Choice)

8 * 25 fly on :35 - could be kick no board if shoulder concerns

8 * 50 Back 1) RA-LA, 2) Build, 3) 10m walls 4) swim on :55 or 1:00 8 * 75 1) 25 Bk/50 Br, 2) 50 Bk/25 Br on 1:20, 1:30 or 1:40 (6)

Last 15 minutes

600-1000 smooth swim with choice of equipment

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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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