Sat Jun 29

kennethjohnanderso
Jun 28, 2024
1 min read

OYO or

300, 3*100, 3*50 descend (15 min)

Ella 1/2 the distance at 80-90% effort

Everyone else blast right from the get go

200 on 10:00

2 * 100 on 6:00

4 * 50 on 4:00

Stroke B or Kick

100 on 8:00

2 * 50 on 5:00

4 * 25 on 3:00

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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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