Friday afternoon

kennethjohnanderso
Nov 10, 2023
1 min read

300, 3 * 100 IM, 4 * 50 descend

10 * triangle - 6 kicks, at 10s descending sprint to far wall

return 1) underwater kick decsend,

2) 15m kick/10m sprint mesh arms into kick or Breast descend and maintain SC

6 *

100 Build pull over 75-then drop PB & sprint swim on 1:45

25 high turnover on :30 75 long pull on 1:30

500

400

300

200

mix and match with Dr, P, K, swim

all 4 strokes

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Thur March 12

400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

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