Tuesday Nov 29th

kennethjohnanderso
Nov 29, 2022
1 min read

250-350 Pull on 5:00 (250 for those who are late or doing breast

6 * 50 1-3 descend on 2 on :40, 2 on 45, 2 on 50 +/-5

300 Fly Kick on 6:00

6 * 50 with 10m walls on 1:20

300 Choice Kick "-"

4 * 400 IM on 6, 6:30 or 7:00 finish as strong or stronger than you start

Adjust as needed

Team talk

twice thru

75 on 5:00 100 on 6:00

125 on 7:00

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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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