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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Fri Oct 16

First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to her

Thur Oct 15

300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of som

Wed Oct 13 - start tbd

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

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