Tues May 12

kennethjohnanderso
May 11
1 min read

400 Pull breathe every 5 if free

4 x 50 build and descend

300 Kick

4 x 50 1) 15-25-10, 2) 15-25-10

200 IM 8/12/8/12 strokes

3 x 100 IM 8/10/1/6 dolphin kicks

8 x 25 5s Vertical kick then alternate RS Kick and LS kick 90% kick/100 % tight

6 x 50 sprint w/ paddles on 2:00

150 off stroke

6 x 50 sprint iwth fins on 2:00

200 IM kick - count your kicks

6 x 25 sprint on 1:15 1,3,5 from blocks

8 x 25 tight kick

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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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