SP Thurs Sept 8 4-5

kennethjohnanderso
Sep 8, 2022
1 min read

400 Fr/Bk by 100 fist/Swim by 50

8 * 25 build to 20m the great finish on :40

4 * 100 IM on 2:00 fly underwater recovery, Back DA, BR 2K1P or S w/ dolph Kick, Free swim long

8 * 25 15/10 on :45

2xthru:

- 6x25 blast flutter k :40

- 50 swim 1:15

- 3x50 choice fast k 1:10

- 50 swim 1:15

- 75 blast flutter kick 1:30

- 25 board touch/50 s 2:00

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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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