Mon Jan 6 pm

kennethjohnanderso

Jan 6, 2025

1 min read

600 with fins 200 Swim/100 (RA/LA/50 6K's or Br or Fly)

4 x 200 with bridges descend to PB + 20-30 on 4:00 4 descending turns

4 x 50 1) 15-25-10, 2) 15-25-10

4 descending dives

4 * 25 sprint with fins on 1:30

200 Recovery Drill/Swim/Kick/Swim on 4:00

4 * 25 speed Drill on 1:30

200 Recovery Drill/Swim/Kick/Swim on 4:00

4 * 25 dive walkbacks

8 x 25 sprint on :25 - 3 waves/3 rounds

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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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