Friday off the blocks

kennethjohnanderso
Oct 5, 2023
1 min read

3 * 50 on 55

150-200 pull on 3:30

3 * 50 kick descend on 1:05

100 descend swim

Circuit 1 - Dives

Circuit 2 (6 times through on 2.5 min Triangle into 5s dolphin kick 10s off - 10s vertical kicking

15s off - 15s vertical kicking

Circuit 3

20 * 25 fly or breast on 45 - in deep three lanes

Circuit 4?? - depends on numbers

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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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