Thurs Apr 14 pm

kennethjohnanderso
Apr 14, 2022
1 min read

800 SKPS

400 Free back by 100, fist/swim by 50

5 * 100 IM on 1:45 or 1:55 1)K/S by 25 2) S/K by 25 3-5) S descend 8/10/1/6

8 * 25 smooth (between 100 & 200 pace?) on :45

5 * 200 K on 4:30 or 5

1-3 descend 4 & 5 hold

1000 optional equipment (snorkel?, PB. Paddles)

8 * 25 smooth (between 100 & 200 pace?) on :45 - odd ones from the block

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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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