Fri May 29

kennethjohnanderso

May 28

1 min read

300 Pull with double PB

200 kick with 4 dolphin kicks into vertical board off each wall

3 x 100 IM (8/10/1/6 Kicks)

3 x 400 descend to PB + 25-35s on 5:45, 6 or 6:15 (about 1 min slower than best)

3 x 200 at 1/2 last 400 time on 4:00

3 x 100 under 1/2 best 200 time on 3:00

12 x 75 4 on fpp +10, 4 on fpp +5, 4 on fpp

1-2) 25 fly/50 back

3-4) 50 Fly/25 Back

or similar idea for 2 other IM order strokes

or Fly/Back, Bk/Br, Br/Fr

400 IM flow with fins

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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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