Friday Oct 13th

kennethjohnanderso
Oct 12, 2023
1 min read

400 with fins DRill/50 build swim into 25 Kick (kick gets faster each time)

300 KIck done as 200 IM/100 IM

200 build pull breathing every 3/5 by 25

100 IM - work turns

20 min circuits

a/ dives

b/ power

c/ 50's with 12.5 underwater off walls in shallow end

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Thur Apr 16

300, 2 x 100, 3 x 50 descend to 200 pace 10 x 75 on 1:30 50 stroke A build into 25 great breakout stroke B 42 x 50 three times thru 4 on 1:00 4 on :55 4 on :50 4 on :45 Should do 3 dif strokes eac

Wed Apr 15

AM 400 Pull - breath every 5 if free 300 swim - max 1/2 free 200 K - build 3 x 100 IM - 8/10/1/6 kicks underwater 8 x 25 1) build, 2) 5& glide - kick xlr8, 3) 15/10, 4) smooth underwater Three times t

Tue Mar 24 am

10 x 75 1) fist/A-OK/Swim on 1:30 2) Build on 1:20 300 Pull 200 Kick 4 x 25 on 1:00 choice of speed drills 8 x 100 best average of 1:40 Sprint kick set with long 100 choice between rest 300 Kick on

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