Sprint before Swimathon

kennethjohnanderso
Apr 20, 2023
1 min read

400, 4 * 100, 4 * 50 descend

4 * 25 15/10

18 mins

6 turns 1-3 descend 4-6 hold on :40

2 * (6 * 50 1-3 descend 4-6 hold)

1st round RA or 2K1P Breast or Fly with fins and snorkel 2nd round LA or Breast or Fly

40 min to here then 30 * 75

twice thru

3 * 50 (sprint drill then long swim) on 1:30

100 done as 75 long/25 build on 2:00

3 * (8 * 25 fast)

Round 1 swim on :25

Round 2 with fins on :25

Round 3 on :30

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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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