Tuesday Apr 12

kennethjohnanderso
Apr 11, 2022
1 min read

300 Choice

300 RA/both/LA/both 100 Swim, 100 Pull, 100 PBL - take your time PBL

300 Kick (200 IM/100 IM)

300 Build with increasing # of dolphin kicks by 100

3 * 25 on 2:00 50 on 3:00 75 + 100 easy on 4:00 2 * 25, 1 * 50, 1 * 75 + 100 easy on 5:00 1 * 25, 1 * 50, 1 * 75

25's find speed, 50's hold speed, 75's slightly build speed

12 * 50 under rope 1) on 1:00 2) on 1:30 3) on 2:00

- could be Breast kick

800 max 3*10s breaks to reset technique or refocus or switch equipment

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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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