Tues morning start slow & finish strong - really strong

kennethjohnanderso
Apr 17, 2023
1 min read

200 Choice

16 * 25 rotating kick on :35 - 6 fast dolphin kicks then smooth

400 long pull 12 * 25

1-2) Pull long on 30 3) PBL on :35, 4) PBL LA on :40 5) PBL on :35

6) PBL RA on :40

800 IM Fins and Paddles - smooth build - Fly with snorkel 75 Kick/25 Swim

Sprint from dive when at the block side - everything on 5:00.

Fast as possible without spinning

1) 10m then easy and walk back

2) 20m then wait

3) 30m then swim back to diving side

4) 40m swim in long

5) 50

6) 40m 7) 30m

8) 20m

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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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