Thurs May 14th

kennethjohnanderso
May 13
1 min read

2 x 400 IM flow with fins - 1) smooth, 2) max distance per stroke

4 x 200 descend (5-10s drops to 200 time plus 30 on 4:00

10 min choice

8 x 100 on 1:40 - best average

8 x 25 with chutes and paddles

turn countdown 9->1 or 7->1 if breast or fly

600 with fins strong 2 beat kick

5 x 100 RA/LA/K/S by 25

Recent Posts

See All

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

Comments