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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Tue Oct 28

10 x 75 on 1:30 (max 6 free) 1) fist/drill/swim 2) 25 scull/50 build 8 x 25 on 1:00 1) 5 and glide/3s kick acceleration and 2 stroke cycles 2) 15/10 3) smooth underwater kick 4) speed drill repeat wit

Mon Oct 27

am 300 Swim max 1/2 free 2-4 x 75 Kick descend 300-400 Pull (breath every 3/5 if free 4x75 Swim descend 2-300 Kick "-" 4 x 75 Pull descend 30 min Mid distance 3 x 10 x 75 in 1:20 or 1:30 Rd 1 smo

Fri Oct 23

400 Free/Back by 100 fist/swim by 50 400 IM Kick/fist/Drill/Swim by 25 400 with Paddles "-"" Lane 0,1,2 6 x 30s dryland/50m chutes/50 swim on 3:00 Lanes 3,4,5,6 8 x 50 fast from dive under bridges at

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