Thur Jan 9 am

kennethjohnanderso
Jan 8, 2025
1 min read

600 with fins - 75 Choice/25 Br or Fly with underwater recovery or DA back

4 x 75 Pull descend 4 x 50 Kick descend

6 x build kick and sprint 2 w/ fins, 4 w/o

1/2 hour to here

16 sprints on 2:00

1) 15 sprint - then underwtaer dolphin or Breast kick - smooth 2) 20 easy speed

3) 25

4) 30 - from blocks

B 3x4x200 on 2:45, 2:55 or 3:05 descend by set - last set best average

1 or 2 * 25-50-75-100-200-100-75-50-25

Maintain stroke count

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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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