Wednesday July 5 - shouldn't be any more than an hour

kennethjohnanderso
Jul 5, 2023
1 min read

400, 4 * 100, 4 * 50 descend

4 * 25 from the blocks (moving from 80% effort to 95)

200 easy

1 or 2 sprints

13 * 50

1 on :40

1 on 1:00

2 on :45

1 on 1:00

3 on :50

1 on 1:00

4 on :55

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Wed June 10

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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