Wed June 3

kennethjohnanderso
Jun 3
1 min read

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 then swim long

50-200m of sprinting

400-800 Pull with paddles and snorkel v4th 25 Fly or Breast

300-600 6 kicks per side

200-400 kick fast no breathing 5m in and out

100 IM 8/12/8/12 stroke max

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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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