Christmas eve, eve - the storm edition 2023

kennethjohnanderso

Dec 23, 2022

1 min read

400 IM with fins

K/Drill/Swim with dolphin/Drill

3 * 200 IM K/S/2K1P/S

3-4 * 100 IM 1) Drill, 2 & 3) Kick. 4) Swim

4 * (8*25 on :45) - easy 100 on 2:00 between rounds

Kick/Pull/Swim/Swim with fins by round

5 * 200 on 4:00 descend

50 build/50 @ 85% effort/50 fast Kick/50 fast swim

400 smooth breathing every 3 with 3-5 dolphin kicks if free

Choice of equipment

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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

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

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