Wed June 1

kennethjohnanderso
May 31, 2022
1 min read

2 * 400

1) with snorkel

2) build with snorkel and fins

9 * 50

1-4) descend on 50

5-7) descend on 1:00 to something faster

8-9) descned on 1:10 to something faster

20 * 75 on 1:30

1) fast with equipment

2-4) smooth (no equipment in 3 & 4

extra 30s after #4

400, 300, 200, 100

mix and match all 4 strokes

with Pull, K Swim and Drill

WD 2 * 150

1) Fins 50 Swim/50 Kick/50 Swim

2) Pull Bk/br/fr by 25

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Fri June 26

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200,

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

Wed Jun 24

800 SKPS twice thru 2 x 50 Dr/Build on 1:00 3 x 25 descend 85 --> 95% on :40 three times on 1:30 4 rockets with fast turn and 10m underwater dolphin after #4 8 x 100 on 1:40 best average 6 x 100 with

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