Tuesday am

kennethjohnanderso
Apr 10, 2023
1 min read

300 Choice on 5:30

4 * 75 K descend on 1:30

300 Pull on 5:00

4 * 75 swim descend on 1:00, 1:05 or 1:10 (10s rest or less on #1)

4 descending turns

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

200 Choice

8 * 50 sprint - choice but all the same

1-2) on 2:00, 3-5) on 3:00, 6-8) on 4:00

Power 1/2 hour

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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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