Tues June 9

kennethjohnanderso
Jun 9
1 min read

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%) breath every 5

4 rockets

800 with snorkel - every 4th 25 Fly or Breast

4 rockets

800 bridges (fins when it becomes a struggle)

4 rockets and something every 4 minutes

something = swim or drill, stretch. 2 dives, choose events, state some goals

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Mon July 13th

300 Pull last 25 of each 100 Bk/Br/Fr on 5 4 x 75 kick descend on 1:30 300 Swim "-" on 4:30 4 x 75 Pull descend on 1:05 300 Kick 200 IM/100 Dolphin on 6 4 x 75 Swim descend on 1:00 5 x 400 descend on

Sat July 4

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

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