Sat morning 7:30-9 long and smooth to fast

kennethjohnanderso
Nov 11, 2022
1 min read

6 * 300 on 5:30

1) 5 kicks off every wall

2) fast runs

3) PBL/P/Swim 4) 6 kicks per side with fins

5) 300 IM with fins - options apply

6) 300 IM kick

9 * 200 on 2:45. 3:00 or 3:15

1-3 descend

4-6 hold #2

7-9 ascend

5 * thru

25 sprint K on 1:00

50 Sprint S on 1:00

75 Sprint S on 1:00i

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Sat June 27

300 3 x 100 3 x 50 descend 4 x 75 with fins 6 kick pause to 4 kicks to 2 to none to high turnover 300 choice at 8:25 2 x 50 sprint from dive 11 x 50 kick on 2:00 1-5) regular kick 6-8) with chutes 9

Fri June 26

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200,

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