Mon Oct 28 pm

kennethjohnanderso
Oct 28, 2024
1 min read

300 choice on 6

2 * 100 - 3rd 25 fast kick on 1:50

10 * 50

4 on fpp + 15, 2 on fpp +10, 2 on fpp + 5, 2 on fpp

Three times thru - rotate very 7:30

400 under bridges 2 * thru with fins

(25 speed drill, 25 smooth underwater, 25 sprint swim, 25 fast underwtaer)

6 * 25 sprint walkback

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Sat Jan 9th!

100 Back fist/A-OK/50 Swim 20s 100 Back/100 Breast fist/A-OK/50 Swim 20s 100 Back.100 Breast/100 Free fist/A-OK/50 Swim 20s 400 IM fist/A-OK/50 Swim 2 * 25 Kick small high frequency to big & powerful

Friday Jan 9 pm

800 IM flow 12 x 25 1) build 2) 5 and glide/ kick xlr8'n 3) easy sped from blocks 4) 15/10 5 & 6) speed drill of choice Back or free 18 x 100 1-3 RA descend on 1:45 +/- 5 4-6 LA descend on 1:45 +/- 5

Friday Circuits Jan 9

400, 4 x 100, 4 x 50 descend Circuit 1 Three times thru (start at different spots in the rotation Use your core - kick from the hips up and down 2 mins to put on Soxs and do three 10m breakouts 2 x 15

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