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Thurs Jan 25

kennethjohnanderso
Jan 24, 2024
1 min read

10*50 on 50 add a dolphin kick to 5 then reduce from 6-10

maintain similar stroke count

800 IM flow with fins - last 25 of each 200 is strong take 3-7s and make sure you have room

8 * 75 on 1:25

1) double turn then fast turn

8 *25 on 35

3 long strokes, 3 sprint strokes, long into wall (4 strokes max)

last 4 with paddles

6 * 25

3 stroke breakout, easy swim, sprint last 5ish m to wall - practicing great finishes

4 * 200 Pull with paddles - descend and "-"

or Fly

4*150 (6* 25 fly/4*25-1*50/25-75-2*25/150)

or

Br 4 * 150 as

25 K 1/2 way under water then swim - no pullout

50 3K1P

50 2K1P

25 strong

6 * 25 15/10 on 1:15

repeat 4*??? from above

Recent Posts

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

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

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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