Fri Jan 10th

kennethjohnanderso

Jan 10, 2025

1 min read

300, 3x100, 3x50 descend

6x25 1-2) 5 and glide, 3-4) 15/10, 5-6) build kick and sprint

6x25 1-2) build kick and sprint, 3-4) 15/10, 5-6) 5 and glide

25 min to here

Station 1) 15 minutes turns in shallow end

Station 2) 3x200 descend under bridges (with fins) or 150 breast

Station 3) 2x6x50 descend SC and or time

8 * 100 choice on 1:45

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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/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

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