Tuesday morning post regionals (June 4)

kennethjohnanderso
Jun 4, 2024
1 min read

800 IM flow with fins (min 100m/stroke)

3 * 100 approx 20s rest

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

6 * 25 1) 3&glide, 2) 4&glide/4 swim/4 underwater & glide

3) 4&glide, 4) 4&glide/4 swim/4 underwater & glide

5) 4&glide, 6) 4&glide/4 swim/4 underwater & glide

30 min to here

19*100 base fpp on how you feel and how much you are going to mix it up

consider stroke/50 free/stroke

4 @ fpp +20

3 @ fpp +15

2 @ fpp + 10

1 @ fpp

2 @ fpp +10

3 @ fpp +15

4 @ fpp + 20

7 * 200 ascend with fins on 3, 3:15 or 3:30

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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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