Sat July 20

kennethjohnanderso
Jul 20, 2024
1 min read

100 Pull Long Arm Dog Paddle

200 with fins kick on side breath, return and stroke with other arm

200-300 50 Free or Back and flip into 25 Breast or Fly

400 "-" Maintain stroke count

200-300 IM flow with fins

200 kick - work turns

100 RA/LA with paddles and PB - use core - stay straight

35 minutes to here

50 sprint

12*25 on :50 1) kick & glide, 2) easy speed, 3) 15/10

50 sprint

4 * 100 descend to 400 pace on 1:35

4 * 50 1-3 descend to 200 pace and hold on :55

50 sprint

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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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