Friday pm 2:30-4

kennethjohnanderso
Jan 27, 2023
1 min read

20 min maintain stroke count

maintain stroke count

4 * 25, 3 * 50, 2 * 100, 1 * 200, 2 * 100, 3 * 50, 4 * 25

7 * 50 on :55

1 & 2) build

3 & 4) fast middle 25 5,6 & 7) IM switch

4 * 125 IM on 2:05, 2:15 or 2:25 3 * 150 IM on 2:05, 2:15 or 2:25

5 * 200 Kick on 5:00 1-3 descend 4 & 5 hold

12 * 25 on :45

1) build to great full speed last 5m 2) 15/10 3) easy speed 4) Sprint 25

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Thur Jan 22

400, 4 x 100, 4 x 50 descend 4 * 25 Zombie Kick on 1:00 1:00 6 x 25 with chutes on :45 1:00 4 x 25 15/10 1:00 8 x 10s vertical Kick/20s off 12 x 50 sprint (finish strong) on 3:00 8 x 100 long on 1:30

Wed Jan 20th

AM 400 with fins and paddles - evey 4th 25 hold with finger tips 7:30 300 Pull 50 reg/25 1 arm on 5:30 4 x 50 kick descend on 1:00 EBSC 25's (40/30/20 3 25's of each stroke) 3 times thru 1) 25 easy sp

Tues Jan 20th

400 Fr/Back by 100 light Kick with fins (25 fist/25 A-OK-50 regular) 3 x 100 IM 1) w/ dolphin Kick, 2) with free kick, 3) regular kick 4 x 25 underwater kick on :45 At 6:20 6 * 50 on :50 1) fast 5 sm

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