Fri Jan 24th

kennethjohnanderso

Jan 23, 2025

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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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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