Wed Sept 6th

kennethjohnanderso
Sep 5, 2023
1 min read

400 Choice

4 * 100 (IM? SWim and or drill?)

4 * 50 descend - 20 minutes to here

5 * 100 kick 1-3 descend, 4 & 5 hold

12 * 100

3 * 100 descend on X + 10

6 * 100 hold #2 on X

3 * 100 ascend on X + 10

8 * 25 on 40 build to 20m then fast finish

300 Pull 50 Fr/25 Bk/25 Br or 25 Fr/50 Bk/25 Br

8 * 25 15 strong/10 long on :45

400 Kick "="

8 * 25 1) 25 build, 2) 15/10 on :50

400, 300, 200

use a dif stroke for each distance

use drill, pull and kick

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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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