Easter Monday Apr 18/2022

kennethjohnanderso

Apr 18, 2022

1 min read

800 SKPS

5 * 100 IM 1) Dr/S by 25 2) S/Dr by 25 3) with dolphin kick 4) with flutter kick 5) 8/12/8/12

400 worth of choice 4 * 50 best stroke descend to 200 pace

9 * 300 on 4:30. 4:45 or 5

3 smooth free, 1 build stroke 2 smooth free, 1 strong stroke

1 smooth free, 1 fast stroke

Katie and Ben

maybe repeat 4 * 50 if you were really happy 1-3 descend, hold 4

or really unhappy with it 1-4 descend - different stroke 4 * 300 ascend 1) 10s/100 slower than 200 pace 2) every 4th 25 fly 3) paddles very long - PB optional 4) easy mix it up

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Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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