Thur May 21

kennethjohnanderso
May 20
1 min read

800 IM flow with fins - high hips, 1/2 underwater recovery, accelerate arms

4 x 5s vertical with 25 build on :45

600 Pull with paddles and snorkel 150 stroke !/50 stroke B

8 x 25 various drills for speed on 1:15

400 Kick - each 100 gets faster

4 x 15s sprit Kick on 1:15

4 x 200 descend with 5,4, choice, choice choice dolphin kicks on 3:30

(breast on 4 flip into turns)

900 with fins RA/LA/rotating kick/75 Swim

(IM order?)

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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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