Mon Dec 20 3:30-4:45

kennethjohnanderso

Dec 19, 2021

1 min read

Updated: Dec 21, 2021

400 drill with fins - Negative split - default is 6Kicks/side

300 Pull - maintain stroke count - Max 1/2 free

200 IM kick

6 * 25 15/20 on 1:00 1) long underwater Kick, 2) no underwater kick, 3) best distance for you

Four rounds - bags on feet for first 3 rounds

200 Build each one and faster each round on 3:30

4 * 10m sprint kick underwater and swim/walk easy back on 1:00

2 or 3 * 400

long turn deep end wall

stop at flags and fast turn at shallow end into a strong 50

and repeat

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Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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