Sat Jan 6

kennethjohnanderso
Jan 5, 2024
1 min read

6 * 100 with fins

RA/LA/Kick drill/Swim

Dive and 2*3 kicks, then 2*4 then 2*5 then 2*6 - faster tempo each time, 1 * back down

300 Pull long, longer, longest by 100

6 * 50 swim with build Kick plus stretch on 3:00

choose from among

90/90

one arm back bridges

squat rotations

kneeling stretch

calf stretches

figure 4 sitting

seating buttock stretch

200 sprint Kick on 10:00

2 * 100 sprint kick on 6:00

6 * 50 sprint kick on 4:00

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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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