Fri am Sept 30

kennethjohnanderso

Sep 30, 2022

1 min read

10x100 free / 2:05-1:20 descend pace time by 5 seconds every 100, 50 stroke/50 fr if PB is under 1:00

3x4x50 Kick descend 1-4 and descend sets 1-3 / 1:00 or 1:10, extra 30 seconds between sets

3x100 15-25-10-15-20-15 / 2:00 Start at 6:40am Circuit 1: 8x100 best avg with fins /2:30 Circuit 2: 3x through: 1 vertical blastoff 5-5-10-10-15-15 vertical kick /1:30 4x25 easy push off, accelerate through breakout / 45 50 dive sprint 5 kicks minimum off wall /1:30 Warmdown

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Wed Sept 23

400 IM flow with fins 300 kick (200 IM + 100 stroke 4 x 50 swim descend to 200 pace (stroke A) 2 x 50 descend to 200 pace (stroke B) finish by 6:35 twice thru (may have to do the first three in a diff

Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

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