March 1

kennethjohnanderso

Feb 28, 2022

1 min read

400 maintain Stroke count 4 * 75 Kick descend

400 Choice

4 * 50 1) 15/25/10, 2) 15/25/10

2 times through

2 * 175 swim fast (goal = 200 time) 150 choice recovery (off stroke?)

3 times through

175 swim fast (goal = 200 time) 150 choice recovery (off stroke?)

if 200 time faster than 2:10 go on 2:45 for both if 200 time slower than 2:15 go on 3:00 for both

in the middle - your choice

3 * 200 kick descend on 5:00

10 * 50 on 1:30 dolphin kicking under 1/2 way rope

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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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