Wed July 20th

kennethjohnanderso
Jul 20, 2022
1 min read

400 Choice

16 * 25 Kick with fins on :30

1-4 Free rotating 5-8 Dolphin rotating

9-12 hands at side

12-16) 1) underwater, 2) fast swim

4 * 25 15/10, 10/15, 20/5, 5/20

300-400 choice then at 9:00

24 * 75 1) fast on 1:00, 2-4) smooth on 1:15

or 20 * 75 1) fast on 1:10, 2-4) smooth on 1:30

200 6 kicks/side

12 * 100 S/K on 1:50 up/down on 10s rest interval

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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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