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 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

Thur Sep 17

800 IM flow with fins 3 x 100 descend to 400 pace 3 x 50 descend to 200 Pace at 6:35 8 x 25 on 1:00 1) build 2) 5 and glide - vertical dolphin kick - speed drill - kick xlr8 3) easy speed 4) 15/10 In

Wed Sept 16

AM Queens Warm up on your own first wave of test set at 6:40 Warm down and re-warmup 6:55-7:10 2nd wave Warm down Test set score = pace time + fastest repeat + slowest repeat PM KBM 300 Swim on 5:00 4

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