Mon Sept 23 pm

kennethjohnanderso
Sep 23, 2024
1 min read

300 Free back by 100 fist/swim by 50

3 * 100 IM (8/10/1/6) dolphin kicks off walls

4 * 50 descend

4 * 25 15/10 Finish in 20 min

4 * 25 head up free with fins - paddles opt'l

200 25 Double arm back/25 Back/50 Choice

4 * Spin drill

200 50 start with 4 underwater Br kicks then 2K1P/150 choie

4 * fast hands

200 underwater do'phin kick - 5-10s at walls

Vertical dolphin kicking

W/D

100 on fpp

75 on same

2 * 75 on fpp + 10

50 on same

3 * 50 on fpp + 5

4 * 25 on same

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Sat May 9th

300 Pull on 5:00 4 x 75 Swim descend on 1:00 300 Kick (200 IM/100 Choice) on 6 4 x 75 Pull descend on 1:00 300 swim with paddles on 5:00 4 x 75 Kick on 1:30 1) last 25 fast, 2) last 50 fast, 3) 1st 2

Fri May 8

3 x 800 1) Pull 25 underwater recovery fly or free/50 build/25 strong PBL - snorkel encouraged 2) 75 Build/flip into strong fly or breast - 10 s 3) long streamline/fly off bottom/Bk 3-21/50 choice - e

Wed May 6

400 IM Flow with fins 400 IM Fly = Kick/Back = PBL/Br = 2K1P/Free = PBL skip & replace* 6 x 50 on :50 - 1-3 descend to 200 Pace 400 IM Fly = Kick/Back = PBL/Br = 2K1P/Free = PBL skip & replace* 8 x 25

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