Thurs night recovery

kennethjohnanderso
May 12, 2022
1 min read

800 (150 S/50 K - no board) * 4 with fins max 2 rounds free

5 * thru

200 Swim on 3 +/- 15 150 Pull - slight build on 2:15 +/- 10 or 200 Swim with fins 5 kicks off each wall

100 Kick - work turns on 2:15 +/- 10

50 Drill to set up the next swim on 2:00 (ie puck on head to work on a still head in the 200 back)

25 Walk backs to foot touch @ 90%

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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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