Sat May 15

kennethjohnanderso
May 16
1 min read

300 Slow pull - long strokes

4 x 25 Pull Build

300 RA/LA/6 Kicks by 25

4 x 25 Build

2 x 25 easy speed from blocks

4 descending turns

OYO until 8:30 (vertical kicking, breakouts. speed drills???)

40 x 50

16 on :45 every 4th fast

12 on :55 every 3rd fast

8 on 1:05 every 2nd fast

4 on 1:15 fast

12 x 75

1 on :50 or :55

2 on 1:05 on 1:10

1 on :50 or :55

2 on 1:15 on 1:20

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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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