Thu Feb 5 2025

kennethjohnanderso
Feb 4
1 min read

600 with fins - underwater recovery

300 long Pull w/paddles

400 6 kicks/side or 2KIP (300) or Salmon drill fly

3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick

A/ or B/

A/ 20 x 35 fly or Breast on 1:30 return to 25m wall

20 x 75 Back or Free on 1:20

every 5 increase speed

maintain SC, kicks of wall and breathing pattern

150 Paddle and PB

150 Paddles

150 Pull

150 A-OK

100 Fist

fins on and

100 Fist - fins

150 A-OK - fins

150 Pull

150 Paddles - fins

150 Paddles and PB

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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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