Mon Dec 13

kennethjohnanderso

Dec 12, 2021

1 min read

400 Fr/Bk by 100 fist/swim by 50

4 * 75 pull descend

3 * 50 kick descend

4 * 25 done as 15/10

200 choice

2 tiger sprints

4 * 400

1) 6 kick switch with fins

2) RA/LA/50 build with fins

3) Choice of equipment breath every 3 if free (no adjustments)

4) Choice IM rotate 25 or 50 of each stroke

8 * 10/10 with bags on 1:00

200 easy kick/swim. Swim easier than kick

8 * 10? underwater kick with bags keep tempo up

200 easy kick/swim. Swim easier than kick 8 * 10/15 no equipment on 1:00

200 easy kick/swim. Swim easier than kick

8 * 15/10 with fins

200 easy kick/swim. Swim easier than kick

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Fri Oct 16

First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to her

Thur Oct 15

300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of som

Wed Oct 13 - start tbd

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

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