Thur May 30 - the sleep in edition

kennethjohnanderso
May 29, 2024
1 min read

15*50

1-5 on 1:00 max 2 free

6-9) K/S, S/K on :55

10-12) IM Switch on :50

13-14) Swim on :45

15) Fly

Relay takeover and Start turn finish relays for speed

Warmdown with

5 * 100 ascend on 1:30, 1:40 or 1:50 (PB + :30

8 * 25 2 strong, 1 long, 2 strong, 3 long on :30 or :35

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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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