Sat Sprint post swim-a-thon

kennethjohnanderso
Apr 21, 2023
1 min read

It's been a great week! Let's top all of our efforts with one more kick at it.

200 Choice

10 * 25 K

1 on 30

2 on :35

1 on :25

2 on :40 1) 1st 15m sprint, 2nd) last 10 m sprint

10 * 75 on 1:15 - no free for HP

1) fist/drill/swim

2) Scull/50 Build

6 * 50 1) 15-25-10, 2) 15-25-10

5 min choice

2 * (5 * 50 on :40, 50, 60, 70)

Kick - sprint the 75's, 50's and 25's, work 5m in and out on the 100 IM

75 Fly, 100 IM - all on 2:00/2:15

75 Bk, 100 IM

75 Br, 100 IM

75 Free, 100 IM

repeat with 50's all on 1:15/2:15

and with 25's all on :45/2:15

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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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