Apr 1

kennethjohnanderso
Apr 1, 2024
1 min read

300 Choice

3 * 50 descend

200 choice

3 * 50 no breathing 5m in and out of walls

Max 15 min to here

40 * 100

16 on 1:50 or 1:45

12 on 1:45 or 1:40

8 on 1:40 or 1:35

4 on 1:35 or 1:30

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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Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

Wed Jun 24

800 SKPS twice thru 2 x 50 Dr/Build on 1:00 3 x 25 descend 85 --> 95% on :40 three times on 1:30 4 rockets with fast turn and 10m underwater dolphin after #4 8 x 100 on 1:40 best average 6 x 100 with

Tue June 23

400 choice Twice thru 4x 100 IM on 2:00 1) K/S by 25 2) Dr/S by 25 3) S/K by 25 4) swim 200 IM on 3:00 4 x 50 1) 15-25-10, 2) 15-25-10 4 x speedwork High intensity on 2:30 2 x 30 6 x 50 2 x 30

16 on 1:50 or 1:45

12 on 1:45 or 1:40

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