4 days out

kennethjohnanderso
May 30, 2022
1 min read

400-800 SKPS

8 * 75 on 1:30

1. fist/drill/

2. 25 scull/50 Build

4 * 50 stroke A descend to 200 pace on 1:00

100 easy drills (salmon drill, 2K1P 6K3stroke, rhythm or DA

4 * 25 stroke descend to 100 pace on 1:00

9 * 25 on 1:10

1. 15m sprint - limited dolphin k

2. 20m sprint - longer dolphin kick

3. Easy speed (100 pace)

7 * 200 on 20s rest

1-4) ascend

5-8) ascend

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Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

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