Monday Dec 5th

kennethjohnanderso
Dec 5, 2022
1 min read

800 IM with fins done as dolphin kick

6 Kicks/side

Breast with a dolphin kick

6 kicks/side

300 Pull on 4:00 or 4:30 4 * 75 kick descend on FPP +15, FPP + 10, fpp+5, FPP

300 Swim on 4:00 or 4:30 4 * 75 pull descend on 1:30

300 kick (each 200 gets faster - if 200 IM/100IM then build to fast last 100)

10 min break - easy swim - stretch 4 * 75 on 4:00 - sprint from blocks

8 * 25 speed drills on 2:00

200 for time

8 * 25 speed drill on 2:00

3 sprint choice distance and stroke

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400 Fr/Back by 100 light Kick with fins (25 fist/25 A-OK-50 regular) 3 x 100 IM 1) w/ dolphin Kick, 2) with free kick, 3) regular kick 4 x 25 underwater kick on :45 At 6:20 6 * 50 on :50 1) fast 5 sm

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