March 2nd

kennethjohnanderso

Mar 2, 2022

1 min read

32 * 25 Kick

1-4 with board on :35 5-8 rotate no board on :35 9-12 with board on :30 13-16 rotate no board on :35 1:00 minute repeat with fins - 5s faster

Alex/Olivia/Annie option

16 * 25 Pull on :35 1) Fly - underwater recovery/ 2) Bk - PBL 3) Breast

4) Free PBL 9 * 50 IM Switch on :55

6 Kicks per side 400 with fins or 300 no fins 4 * 50 descend to 200 pace

4 * 25 head up on :45 100 long on 3:00 4 * 25 sprint with fins on :45

100 long on 3:00 4 * 25 easy speed on 1:00

200 long on 5:00

4 * 50 with fins 35 sprint (last 10m under water)/15 long on 2

Shoulder work

repeat the above set

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Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

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