Fri pm

kennethjohnanderso
Sep 20, 2024
1 min read

800 with fins (200 Choice flow/200 6 kicks Back/200 choice Flow/200 6 kicks Free)

600 Pull and paddles - open turns low stroke count

400 IM S/Dr/S/K by 25

4*50 descend

3 waves of 3 times 8 * 25

Rd 1 on :25 Rd 2 on :25 with fins

Rd 3 on :30

'12 * 100 kick/S on 1:45

first repeat if you get 10s rest then 75S/25 kick then increase kick when you still get 10s or decrease if you dont'

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Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

Wed Jun 24

800 SKPS twice thru 2 x 50 Dr/Build on 1:00 3 x 25 descend 85 --> 95% on :40 three times on 1:30 4 rockets with fast turn and 10m underwater dolphin after #4 8 x 100 on 1:40 best average 6 x 100 with

Tue June 23

400 choice Twice thru 4x 100 IM on 2:00 1) K/S by 25 2) Dr/S by 25 3) S/K by 25 4) swim 200 IM on 3:00 4 x 50 1) 15-25-10, 2) 15-25-10 4 x speedwork High intensity on 2:30 2 x 30 6 x 50 2 x 30

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