Tue Apr 8

kennethjohnanderso
Apr 8, 2025
1 min read

8 * 75 on 1:30

1) fist/drill/swim

2) 25 scull 50 Build

5 x 200 on 4:30

1) Pull with paddles slow and long

2) Pull no paddles - build

3) Swim "-" split

4) Swim fast

5) Broken 10s at 50

5 min break

3 x (5 x 100) on 1:50 - 1:10 between rounds

descend 1-3 by round - last round best average

Breast on 2:10 rounds of 4

400, 300, 200, 100 mix and match K,P,S,Dr - all 4 strokes

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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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