Saturday the 14th

kennethjohnanderso
Oct 13, 2023
1 min read

400 free fins smooth focus on entering shoulder width 300 IM 50k/25s 200 build kick

6x50 - 15-25-10 1:10 8x25 15-10 :45

3x100 on 2:00 dec to pace 400 1 min rest 300 race free on 10:00

2x100 on 2:00 - split 1 min rest 200 race on 8:00

1x100 on 2:00 work every turn 1 min rest 100 race Break of 5 min

Warmdown: PULLOUTS AND LONG BREASTSTROKE

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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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