Fri June 7

kennethjohnanderso
Jun 7, 2024
1 min read

300 Pull 75 Fr/25 Breast/75 Back/100 Choice

200 build kick

300 Swim with fins (200 Build, 4 * 25 overkick)

3 * 100 IM

with flutter kick
with fly kick
regular

9 * 100 Choice

2 @ fpp + 10 1 @ fpp (expecting 5s rest)

4 * 50 (25 surf kick with fins/5 hip driven kicks and glide --> swim

Relays

fun

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400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

Wed March 11

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Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

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