Tues July 2 noon-1:30 pm

kennethjohnanderso
Jul 1, 2024
1 min read

600 Flow with fins

300 Pull "-"

200 Kick - each 50 gets faster

4 * 50 1) 15/25/10 2) 15/25/10. 30 min to here

12 min OYO

3 * 50 sprint (Ella 25, 50, 25 or 50) just under 1 hr to here

400 Fr/Bk by 100 fist/Swim by 50

4 * 25 easy speed

300 Drill with fins

2 * 25 easy speed

300 Pull - 50 Regular/RA-LA/50 Regular/50 PB Low/100 super long

2 * 25 easy speed

200 Choice

2 * 25 easy speed

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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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