Mon Mar 23 pm

kennethjohnanderso
Mar 23
1 min read

800 SKPS

3 x 100 IM 1) K/S, 2) S/K, 30S with 8/10/1/6 kicks

6 x 50 on 1:00 descend to Pace 200 on 3 then hold

4 x 25 on 1 (Speed drills?)

3 x 50 on 2

2 x 75 on 2

1 x 100 on 2

2 x 75 on 2

3 x 50 on 2

4 x 25 on 1

Use fins for up to 2 of

600 IM Drills

450 bridges

300 Kick (work 5m in and out of walls)

150 underwater recovery

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800 IM Flow with fins 600 Pull 75 Pull/75 PBL/75 Pull/75 Breast. (Breath every 5 when Free) 200 kick working turns 4 different speed drill on 1:00 ?? fly with flutter kick/back spin/Breast with flutte

Thur July 23

800 IM flow with fins 3 x 50 on 1:00 descend to 200 pace stroke A 200 drill of stroke B 3 x 50 descend to 200 Pace stroke B 8 x 25 speed drills on 1:15 1) 5 & glide --> Kick xlr8 2) build 3) easy s

Wed July 22

4 x 450 1) 50 fist/100 Swim 50 fist/100 knuckle paddles 50 fist/100 paddles no wrist straps 2) Pull 50 PBL/100 P regular 50 PBL/100 pull with knuckle paddles 50 PBL/100 P with paddles no wrist straps

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