Saturday morning

kennethjohnanderso
Mar 24, 2023
1 min read

800 IM build with fins

Fly = Kick

Back = 6 kicks

Breast = swim with dolphin Kick

Free = 6 Kicks

100 Pull 200 Pull at same speed

300 Pull at same speed

400 Pull at same speed - no paddles

4 * 200 Kick (do 175s if not getting 30s rest)*

1-3 descend #4 hold or sprint different stroke on 4:00

*Ben and Ella - speed work instead

50 on 3:00

75 on 3:00

50 on 2:00

50 on 1:30

2 * 50 on 1:00

16 * 25 on :35

3 Fly or Breast, 1 choice

2 Fly or Breast, 2 choice 2 Fly or Breast, 2 choice

1 Fly or Breast, 3 choice

400-800 with paddles - no straps wrist straps if free

the more free you do the longer the swim should be

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Wed June 10

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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