Sat Jan 18

kennethjohnanderso
Jan 17, 2025
1 min read

With fin

400 Flow, 3*10 fast vertical dolphin kicks every 40s

400 RA/LA/Build/K by 50, 2 & 5& glide on 1:00

400 IM K/S/Dr/S, 2 * 25 fast on 1:00

3 circuits approx 16-20 min each

a) 400 Pull breathing every 3/5 by 50, 3 * 100 descennd SC and/or time

b) 4 * 200 descend to 80% effort under bridges at 5m

c) 5 efforts with lots of rest between each

10-15s in duration and use legs

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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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