Tue May 4 at the Y

kennethjohnanderso
May 4
1 min read

800 with fins 50 K/50 S choice of swim but - dolphin kick the whole time

600 50 6 kicks/50 SWim = min 200 Back

5 x 200 on 3:30 with bridges

1-3 descend, 4 long with breathing pattern, 5 fast

8 x 100 on 1:45

1) last 25 fast

2) first 25 fast

3) build 50/fast 50

4) 2 x 50 at 200 pace

12 x 25 on 1:15

2 x 25 sprint kick

15/10 - 8s Vertical kick at deep end

2 kick breakout - blast streamline in shallow end

600 free/back by100 fist/swim by 50

600 dolphin kick/DAB/2K1P/12-14 stroke free

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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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