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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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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