Sat May 25

kennethjohnanderso
May 24, 2024
1 min read

3 * 300 Build and "-" on 5:30 or 6:00 - could be pull and/or snorkel - no paddles

6 * 50 K 1-3 descend stroke A, 4-6 descend stroke B

5 min OYO

8 * 25 on :45

3 & glide
15 build --> kick underwater to wall
4 & glide
15 build --> kick underwater to wall
5 & glide
15/10
flip into 5 and glide
15/10

400 long choice 1/4 drill - different stroke from 300's

3 * 50 sprint on 3:00

200 build - maintain stroke count

2 * 75 on 4:00

4 * 50 Kick descend to 200 Pace

200 kick for time

400 Flow with fins

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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

Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

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