Saturday morning

kennethjohnanderso
May 6, 2022
1 min read

10 * 75 on 1:30 1) fist/drill/swim 2) scull/50 build

600-800 Pull (paddles +/or snorkel optional)

4 * 50 build to full speed at 25 turn fast, sprint 15m with more and faster dolphin kicks than normal 4 * 50 repeat above with fins

4 * 200 on 3:10, 3:00, 2:50, 2:40 +/- 10s

100 easy

8 * 100 best average on 2:30

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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

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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