Fri Oct 25 pm

kennethjohnanderso
Oct 25, 2024
1 min read

300, 3 * 100 IM 1) with flutter, 2) with dolphin 3) regular

4 * vertical dolphin kick, 7s on 23s off

6 * 25

1) 5&glide on :45,

2) 15-10 on 1:00

36 * 50 on 1:00

1-18) 1) Sprint Kick, 2) Sprint swim, 3) long - if fast stuff is free (mimic kicks)

19-36) 1) Build (fast to faster) to fast turn and sprint Kick 2&3) easy swim

2000 m starts strong, finish long

800 paddles and snorkel

600 with fins - no free swim - could be drill

400 RA/LA/K/S by 25

200 social kick

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Sat July 4

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

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