Wed March 29

kennethjohnanderso
Mar 29, 2023
1 min read

6 * 300 - 30 min - could do 250;s if focusing on non free

1) long turns

2) fast turns

3) Pull with snorkel - no paddles

4) kick build

5) no free

6) choice with fins

6 * 100 IM on 1:40 or 1:50

1) with dolphin Kick throughout

2) with flutter kick throughout

3) regular kick

15 * 100

3 on fpp +15

5 on fpp + 10 2 on fpp +5

1:00 rest

5 on fpp

3 * 75, 1 * 50 2 * 75, 2 * 50

1 * 75, 3 * 50 - everything on 1:00, 1:05 or 1:10

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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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