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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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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