Tues Dec 14 pm

kennethjohnanderso
Dec 14, 2021
1 min read

400 Free back by 100, fist swim by 50

600 with fins max 1/2 free - 4 dolphin kicks off every wall

3 * 100 IM 1) with free kick, 2) with dolphin kick, 3) swim

4 * 25 15/10 on 1:00 on or before the 21 minute mark

10 min each station

1) 50 sprint Kick

150 with fins

5 min ankle flexibility (ankle rockers, manipulations)

50 sprint Kick

2) 200 swim with bags on feet build kick/

5 sprint breakouts on 1:00

3) 2 * 200 IM 1 leg kicking

600 Pull with paddles

400 Kick negative split

2 * 200 IM with fins long

8 * 25 low stroke count

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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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