Tue May 19 am

kennethjohnanderso
May 20, 2024
1 min read

300 Pull 75 stroke A/25 Stroke B - very long

200 IM kick

300 with fins <--> 200 Swim build <--> 100 (4 * 25) with chutes

4 * 25 1) 5 & glide, 2) 5 glide-swim-5 & glide 3&4) 15/10

24 min to here

3 * 300 swim descend on 5

200 swim fly or 300 Free

2 * 300 swim on 4:30

200 Swim Back or 300 Free on 4:30

1 * 300 Swim on 4:15

200 (2 * 100 on 10s rest) swim Br or 300 Free on 4:15

last 25 minutes

25 Fly/50 Back/75 Br/100 on 4:30

50/75/100/25

75/100/25/50

100/25/50/75

12*25

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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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