Speedy Speed Speed

kennethjohnanderso
Oct 18, 2022
1 min read

300

6 * 50 1-3 descend

300 smooth kick with board 5m fast underwater (with board) off walls

3 times thru - 1:10 per lane

Lane 1 Jump far - down to bottom sprint dolphin kick through the surface Lane 2 Dive and Glide - tight body position Lane 3 From far end push 15m fast no underwater work just up and go

Lane 4 20m sprint from block (time to 15m?)

Lane 5 (3 * 5s vertical kick/5s sprint scull legs crossed/

Lane 6 spin drill or head up

Lane 7 (2 * sprint with fins as long as you can go without deteriorating)

or lane 8 water bottle drain and 25 sprint

400 Choice

three times 50 for time

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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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