Tuesday Mar 21 am

kennethjohnanderso
Mar 20, 2023
1 min read

300 Swim on 5:30 - max 1/2 free

4 * 75 Kick descend on 1:30

300 Pull middle 100 PBL on 5:00 4 * 75 swim on 1:15 300 Kick (200 IM + 100 IM) on 6:00

4 * 75 Pull on fpp

3 * 100 on fpp +15 200 75*/25/50*/25/25* * = strong fly or breast or Kick (75/50/50/25) on 3:30

5 * 100 on fpp +10

200 75*/25/50*/25/25* * = strong fly or breast or Kick (75/50/50/25) on 3:30

3-5 * 100 on fpp +5 200 75*/25/50*/25/25* * = strong fly or breast or Kick (75/50/50/25) on 3:30

3 * 100 on fpp

easy swim

4 * 100 on fpp (either getting better or trying a different stroke)

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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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