Wed June 17

kennethjohnanderso
12 hours ago
1 min read

500 done as 25 build Kick/25 drill/50 S

400 flow with fins

300 Pull long (double PB ) to strong

200 IM 8/12/8/12 strokes per length

OYO until 4:15 ready to go and changed if wearing an old tech suit

5 x 100 sprint on approx 10 min with min 100m between repeats

If +3 or more over your best the next sprint is a 50 then back to 100

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Tue June 16

5 x 200 IM on 4 - 1st 3 with fins descend and then no fins descned 50 Kick/1 arm/swim with dolphin K/1 arm 3 x 4 rockets on 1:15 4 x 300 Pull (4th and 8th 25 off stroke descend on 3:10, 3:30 or 3:45

Mon June 15

300 Pull on 4:30 4 x 75 swim descend on 1:10 6 x 50 K 1-3) descend on 1:10, 4-6) descend on 1:00 4,3,2,1 rockets on 1:15 2 x Tiger sprint on 5:00 4 x 50 1) 15-25-10, 2) 15-25-10 2 x 50 sprint on 5:00

Sat June 13

10 min Swim - no equipment 800 IM with fins 100 underwater recovery/4 x 25 with flutter 100 DA/100 1 ARm 100 with dolphin kick/100 egg beater 100 Long arm dog paddle/100 build Swim 4 x 50 1) 15-25-20.

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