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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Wed Oct 13 - start tbd

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

Tue Oct 12

400 IM flow with fins 3 x 100 descend 3 x 100 descend with fins and snorkel at 6:30 8 x 400 on 6:00 1-4 descend (may be pull) 5-8 descend swim easy swim 15 of last 20 min 24 x 25 (3 on :30, 1 on 1:00)

Sat Oct 10th

400, 3 x 100 descend, 2 x 50 descend 4 x 25 1) 5 and glide --> Kick acceleration 2) Build 3) easy speed from dive 4) 15/10 5 x 175 on 3:00 (if 200 time under 2:10) or 3:15 Descend trying to hit 200 ti

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