Wed Oct 8

kennethjohnanderso
Oct 9, 2024
1 min read

1000 flow with fins (at 200 of at least 3 strokes)

10 * 25 1) build, 2) 15/10, 3&4) 5 & glide, 5) sprint on 1:00

800 Pull with all the equipment

10 * 25 1) build, 2) 15/10, 3&4) 5 & glide, 5) sprint on 1:00

600 Kick 400 IM/200 choice "-"

10 * 25 as above with fins

400 IM Dr/S/K/S by 25

10 * 25 with fins

twice thru

400 strong walls - bridges in deep end
non bridge lanes 10 * 50 on 50 from center of the pool on 1:00 5 V kicks while resting

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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

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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