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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Fri Oct 2

800 Flow with fins (not neccessarily IM) Fly or free - underwater recovery Breast - with dolphin Kick Back K/DA, K/RA, K/LA, 50 6 kicks at 6:28 10 x 75 1) fist/Drill/Swim, 2) Kick/50 Build on 1:15

Thur Oct 1

600-800 Pull every 200 gets faster at 6:25 12 x 100 1) Free on 1:30 2) Stroke on 1:40 3) IM on 1:50 8 x 25 on 1:00 - your choice of speed work 8 x 100 on 1:40 - best average (4th 25 stroke) - if a

Wed Sept 30

300-500 Pull long until 6:15 am 4 x 75 Kick descend on 1:40 300 Swim on 4:30 4 x 75 Pull descend on 1:20 300 Kick (200 IM + 100 stroke) on 6:00 4 x 75 Swim descend on 1:10 6 times thru 50 kick build c

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