40 * 100 3rd times a charm Mon April 15

kennethjohnanderso
Apr 14, 2024
1 min read

300 Choice,

3 * 50 descend

200 choice

4 * 25 - 5 sprint dolphin kicks and max glide

Max 15 min to here

40 * 100

16 on 1:50 or 1:45 or ?

12 on 1:45 or 1:40 or ?

8 on 1:40 or 1:35 or ?

4 on 1:35 or 1:30 or ?

Choose your order

Swim (breathing every 3 if free)

IM or IM order

3rd 25 fly - after 5 kicks

last 25 Br with after a double pullout

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Tue night make up for those who can make it

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

Tues May 12

400 Pull breathe every 5 if free 4 x 50 build and descend 300 Kick 4 x 50 1) 15-25-10, 2) 15-25-10 200 IM 8/12/8/12 strokes 3 x 100 IM 8/10/1/6 dolphin kicks 8 x 25 5s Vertical kick then alternate RS

Mon May 11

am 900 Pull - at least 300 non free 25 underwater recovery - hips up 50 build 25 PBL 50 underwater recovery - hips up 100 build 50 PBL 9 x 100 each round gets stronger on 1:45 1) 50 build/25 fast Kick

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