Tue March 7 pm

kennethjohnanderso
Mar 7, 2023
1 min read

400 Free/Back by 100 fist/swim by 50

300 with paddles 100 Pull/100 Swim/100 PBL - very long

200 build kick

EBSC 25's

300 Choice

4 * 25 15/10

12 * 50 from a dive - all under 200 pace on 2:30

4 * 4*50 ascend

rd 1 swim rd 2 Pull

rd 3 Kick

rd 4 Swim

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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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