Catch early - catch often

kennethjohnanderso

Mar 21, 2022

1 min read

400 Fr/Bk by 100 fist/swim by 50

300 Pull Free with paddles top straps only

300 IM Kick (200/100)

4 * 50 descend

3 times thru 1) 50 done as 15/25/10 2) 50 done as 15/25/10

2 * 25 15/10

4 times thru 2 * 25 with fins Head up free or fly, breast fast hands, back spin drill on 1:00 50 build to high turnover at 35m mark and hold on 1:30 25 build to hight turnover at 15m mark and hold on 1:00

200 long off stroke - 6 kicks, 2K1P on 4:30

15 * 100 1-3 descend on X + 10 4-12 hold #2 at X 1-15 ascend on X + 10

600 with open turn pause and great 1st breakout stroke(s)

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Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

Wednesday Oct 21

Somewhat recovery 5 x 200 1) Free 2) Free-Breast 3) Free-Back 4) Free-Fly 5) RIMO 20 x 50 Kick on (1:00-55-50-45) or +5 or +10) then 1 on 1:10 Option A 6 x 400 on 6 or 6:30 1) Pull Breath every 3-5 by

Tues Oct 20

300 Pull 300 swim with a build kick 6 x 50 Kick on 1:00 1-3 descend 4 x 50 build to a fast turn and 10m sprint breakout done by 6:35 8 x 100 best average on 1:40 (15 min) reset (12min) 50/100/150/200

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