Tues Sept 12

kennethjohnanderso
Sep 11, 2023
1 min read

300 Swim on 5:00

4 * 75 kick descend on 1:30 (or 1:45 3 * 75 + 25 to get back on pace

300 Pull on 4:45

4 * 75 swim descend on 1:20 250-300 Kick "-" 6:00

4 * 75 strong Pull (paddles optional) on 1:30 - no wrist straps if using paddles

Introduction to the "fun game"

2 waves of 6 * 100

Score = Pace time + fastest repeat + slowest repeat

- the real game is 10 * 100 - coming soon to a practice near you.

Last 25-30 min

300 (25 long drill/50 maintain stroke count)

2-4 * 25 strong

300 build 75's from drill to swim

2-4 * 25 strong

200 kick swim

2-4 * 12.5 kick underwater/12.5 swim

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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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