Thurs May 28

kennethjohnanderso

May 27

1 min read

18 x 100 (try to do 6 or more non-free)

1 Pull on 2

1 Swim on 1:50

30s

1 with fins on 1:40

2 Pull on 1:50

2 Swim on 1:40

30s

2 with fins on 1:30

3 Pull on 1:40

3 Swim on 1:30

30s

3 with fins on 1:20

3 x 200 Drills (choose 1,2 or 3 from:

Br Hands to Heels/2K1P/fast hands/S by 25

Fly 50 K then 150 underwater recovery/S by 25

Bk or Fr RA/LA/strong Kick/S by 25 or 50

4 x 25 speed work

1 x 50 sprint

8 x (1 x 25 sprint on 20, 3 long on 30, 7 fast dolphin kicks on :40)

Round 1 Pull

Round 2 Kick

Round 3 S

Round 4 Fins

400 WD with double Pull buoy

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