Monday before Montreal

kennethjohnanderso
May 15, 2022
1 min read

400 Fr/Bk by 100 fist/swim by 50

300 Pull - build

200 IM kick

4 * 15/10

15 * 100

4 on X +10

1 on X

3 on X + 5

1 on X

2 on X +15

2 on X

2 on X+ 15

5 * 100 Sprint - max 2 dif strokes or IM order

Warmdon 6 * 50 2 on 35, 2 on :45, 2 on 40

6 * 25 2 on :20, 2 on 30, 2 on :40

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Mon Dec 15th

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick F

Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

Thur Dec 11

Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fin

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