Thursday base work

kennethjohnanderso
Jun 27, 2024
1 min read

300, 3 X 100, 3 X 50 descend

6 or 7 X 400 - go for it on 7 iff you are feeling better than you thought

5:40 to 4:40 or + 10 or +20 or + 30

8 * 50 build free into fast flip and fast stroke on :50

6 * 50 fast turns on 1:10

4 * 50 descend to 200 pace - 2 X push, 2 X dive

6 dives 1) dive, kicks and glide, 2 breakout

W/D

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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

Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

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