Wed June 21

kennethjohnanderso
Jun 21, 2023
1 min read

300, 3 * 100, 3 * 50 descend

4 * 25 (15/10)

9 * 200 on 3, 3:15 or 3:30

3 smooth, 1 build stroke

2 smooth, 1 strong stroke

1 smooth, 1 fast stroke

twice thru (2-3 min between rounds)

6 * 25 K on :25 or :30

1 * 50 kick on 55 or 1:05

4 * 25 K on :25 o

2 * 50 kick on :55

2 * 25 Kick on :25

3 * 50 kick on :55

may do 2nd set with fins

300 Swim smooth - start of every 4th 25 sprint dolphin kick 7-15m off wall

4 * 75 PBL or pull (alternate 25 Bk/50 Br and 50 Bk/25 Br on fpp 4 * 75 as above plus 10s

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Wed June 10

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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