Thursday June 19

kennethjohnanderso
Jun 19, 2024
1 min read

700-800 IM Flow

4 * 400 descend by effort on 5:30 or 6

different stroke than main set below or at least every 4th 25 a different stroke

Twice thru all on 1:00

25 build to great finish

25 5 & glide swim easy

50 15-25-10

25 5 & glide 3 strokes -5 & glide

25 15/10

4 times thru

3*100 best average on 1:45

1*50 sprint/50 long on 1:45

10 * 50 start at best sprint + 2 and ascend on 45, 50 or 55

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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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