Thur June 4

kennethjohnanderso

Jun 3

1 min read

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

4 x 50 1) 15-25-10, 2) 15-25-10

4 x 25 on 1:15 choice of speed drill

3 x 3 rockets on 2:30

XYZ on 1,2,3

X = 25-75

Y = 50-150

Z = 75-250

3 x 2 rockets and long warmdown

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Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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