Mon July 15 pm

kennethjohnanderso

Jul 15, 2024

1 min read

800 SKPS

3 * 100 descend

8 * 25 on 1:00 odd, 3,4,5,choice and glide

even 15/10

36 * 50 on 1:00 1-18) 2 Fast/1 easy, 19-36) 1 Fast, 2 easy

5 * 200 ascend - dif stroke from fast on 3:00, 3:15, 3:30

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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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