Tues June 9

kennethjohnanderso
5 hours ago
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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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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