Recovery Wednesday

kennethjohnanderso
Jun 26, 2024
1 min read

8 * 150 with fins on 2:45

10m off walls

middle 50 or 25 #3&6 different stroke

8 * 50 Bk K/Breast Swim on 1:00

12*25 on 45

3&glide, 3 stroke burst into

6 kicks with arm in deep catch and build kick

Twice thru (bank rest as desired)

250-300 Pull - breathing every 3/5 if free, if using paddles - knuckle on 4

200 Kick "-" on 4

300 Swim on 4:30

3 * 100 IM on 2:00

1) with dolphin Kick

2) with Flutter Kick

3) regular Kick

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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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