Tuesday June 2nd

kennethjohnanderso

Jun 1

1 min read

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 on 2:15 (50 time x 1.5)

2 x 50 sprint or broken 200

WD - max 6 freestyle

2 x (6 x 50) +5 or +10

40, 50, 45, 100, 50, 1:25

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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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