Fri Jan 24th

kennethjohnanderso
Jan 23
1 min read

10 * 75 on 1:30

1) fist/drill/swim 2) 25 scull/50 build

300 Swim on 5:00

4 * 75 Swim descend to 90% on 1:30

300 S/K by 25 on 6:00 - underwater is good!

4 * 75 Swim descend on 1:20

300 Swim each 100 gets faster on 5:00

4 * 25 build Kick to full speed and sprint 5 strokes on 1:00

10 * 100

1-3) descend on 1:30 +/- 5 or 10

4-7) hold #2 on 1:20

8-10) ascend on 1:30

3 triangles

3 dive and flip at flags

Start turn finish relays

Relays

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Sat Dec 6th

4 x 250?-300 1) breath every 3/5 if free on 6:00 2) free - fast tuns on 5:30 3) IM - 75 build each stroke to last 15m kick into wall on 6 4) non free - fast turns on 5:30 8 x 25 on 1:00 1) 5 & glide -

Fri Dec 5

3 x 3 x thru 1st round 100 smooth 1) Free, 2) IM, 3) no free on 1:45 10 s vertical kick arms at chest 2nd round 125 smooth 1) Free, 2) IM, 3) no free on 2:10 10 s vertical kick arms on shoulders 3rd r

Thur Dec 12

800 SKPS 400 Pull - 200 stroke A then alternate 50 stroke A/50 Stroke B 6 x 50 Bk K/Br S or Fly Swim/Back K Choose 4 of (on 10) - if more than 1:00 rest - 3 descending turns 1) 600 IM S/DR/Build K by

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