Monday April 4th

kennethjohnanderso
Apr 4, 2022
1 min read

800 S-6K's-P-S 3 * 200 kick descend 400 Pull - every 4th 25 fly or breast - max 200 Free 200 Choice

at 4:30

4 * 50 1)15-25-10 2) 15-25-10

4 * 25 15-10

Broken 200 from blocks (10s at 50)

or fast 175 under 200 time

EZ swim

Optional sprint of 25-75m

Warmdown (12 * 50 on :50) or

19 * 100

1-5) FPP 6) smooth FPP+30 7-10) FPP 11) smooth FPP+30 12-14) FPP 15) smooth FPP+30 16-17) FPP 18) smooth FPP + 30 19) FPP

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Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

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