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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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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