End of the cycle Sat April 20th

kennethjohnanderso
Apr 19, 2024
1 min read

400 Free/Back by 100 fist/Swim by 50

300 Pull with knuckle paddles (reg/low/reg)

200 IM k/s by 25

3 times thru on 1:00, 30s, 30s

4 fast dolphin kicks, 3 stroke cycles, 4 fast dolphin kicks and glide

15m smooth underwater kick

10m sprint kick from dead stop

3 * thru

50 slow with chutes

50 fast with fins

50 max distance per stroke - 2 breaths per 25

200 Sprint kick on 8

2 * 100 sprint K on 5

8 * 50 sprint kick on 3:00

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Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

Mon Dec 15th

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick F

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