Tue night make up for those who can make it

kennethjohnanderso
May 12
1 min read

800 SKPS

3 x 100 IM 8/10/1/6 kicks

4 x 50 descend to 200 pace

6 X 200 IM - option to drop and replace a stroke

Fly = build kick

Back = RA/LA

Breast = 2K1P

Free = Swim with a build kick

6 x 15m from a dive 1-3 descend to 90% and hold

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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

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

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