Sat June 10

kennethjohnanderso
Jun 9, 2023
1 min read

200 Swim 4 * 50 kick descend

200 Pull - knuckle paddles

3 or 4 * 50 Swim

200 kick work 5m in and out of walls

4 * 50 IM order with paddles

Fly underwater recovery

Back double arm

Breast SWim

Free build turnover

OYO until 8:00 - getting ready for

four times thru (best average)

75 on 1:30 or 1:40 - build turnover

100 on 1:40 or 2:00 - fast

200 off

2 * 400 fast on 9:00

Last 20 min

12 * 75 with choice of equipment on 1:30

3 fast, 1 long

2 fast, 2 long

1 fast, 3 long

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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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