Mon Feb 14

kennethjohnanderso

Feb 13, 2022

1 min read

12 * 50

1) RA 2) LA 3) Build 4) strong PBL

10 * 75 Pull 1) 25 Back/50 Br 2) 50 Back/25 Breast

or 15 * 75 fastest possible pace extra min after 5, 9 and 12

3 * (400/300/200/100) on 6/4:30/3/1:30

5:40/4:15/2:50/1:25

5:20/4:00/2:40/1:20.

extra min between rounds start with the 6 400 and if manageable go on a faster pace time hold the 400 speed through round - do not get faster and distance decreases

Anyone up for IM??

7/5:15/3:30/1:45

6:40/5/3:20/1:40

6:20/4:45/3:10/1:35

5 * 100 with fins - last 25 fast 15m underwater

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Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

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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