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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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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