Sat June 13

kennethjohnanderso
3 days ago
1 min read

10 min Swim - no equipment

800 IM with fins

100 underwater recovery/4 x 25 with flutter

100 DA/100 1 ARm

100 with dolphin kick/100 egg beater

100 Long arm dog paddle/100 build Swim

4 x 50 1) 15-25-20. 2) 15-25-10

3 x (4 x 50 or 25 descend to pace, 4 x 50 or 25 - #1 from dive - at pace) on 8:00

Swim with paddles

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Tue June 16

5 x 200 IM on 4 - 1st 3 with fins descend and then no fins descned 50 Kick/1 arm/swim with dolphin K/1 arm 3 x 4 rockets on 1:15 4 x 300 Pull (4th and 8th 25 off stroke descend on 3:10, 3:30 or 3:45

Mon June 15

300 Pull on 4:30 4 x 75 swim descend on 1:10 6 x 50 K 1-3) descend on 1:10, 4-6) descend on 1:00 4,3,2,1 rockets on 1:15 2 x Tiger sprint on 5:00 4 x 50 1) 15-25-10, 2) 15-25-10 2 x 50 sprint on 5:00

Fri June 12

400 Flow with double PB 400 Flow with fins 10 x 100 (Br -75's) 100 Drill on 1:45 100 Swim on 1:30 100 Drill on 1:45 2 x 100 Swim on 1:25/1:20 repeat with fins 10s faster 2 x thru 20m sprint 175 smooth

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