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 Oct 10th

400, 3 x 100 descend, 2 x 50 descend 4 x 25 1) 5 and glide --> Kick acceleration 2) Build 3) easy speed from dive 4) 15/10 5 x 175 on 3:00 (if 200 time under 2:10) or 3:15 Descend trying to hit 200 ti

Fri Oct 9

18 x 50 - 3 rounds of 3 1) Kick on 1:05 2) Pull on 1:00 3) IM switch :55 Kicking plan x 3 Kick with board underwater Resistance kick Board touch Circuit 1 (18min) twice thru 8x50 25 free cruise/25 IM

Thur Oct 8

600 Pull 50 PBL/50 RA-LA/50 build alt stroke A and stroke B (breast/fly could be some free and some breast/fly) 6 x 50 kick 1-3 descend on 1:10 then 1:00 (4-6 faster) 200 IM - include any 100m of str

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