Fri May 22

kennethjohnanderso

May 21

1 min read

May do one of the below twice (1 min between repeats

800 with fins or 600 without

every 100 starts with strong underwater kick and a fly breakout

600 Back RA/LA/DA/Swim

500 Br 25 H-H/ 25 2K1P/50 swim

600 50 PBL/100 Pull with paddles and snorkel

45 min to here

10 minutes to complete

3 x 50 descend to 200 Pace

50 from block at 200 Pace

100 long

50 sprint for time

fins at deep end

5 x 100 on 3:00 done as 25 easy Speed/2 x 25 underwater kick with fins/fins off - 25 underwater recovery

400 choice

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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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