Monday Jan 23

kennethjohnanderso
Jan 22, 2023
1 min read

Queens

arrive at 6:00 and do the last 1/2 hour OYO after doing this workout or

arrive at 6:30 and do the workout

800 IM with fins - your choice of how you complete it - 15 mins

600 Pull - every 4th 25 off stroke 400 IM done as 16 * 25 on 3-5s rest - great breakout

200 K work 5m in and 5m out of walls

40 minutes to here

6 * 200 ascend on 2:45, 3:00 or 3:15 or 175m

3rd 50 Kick - no board or 2K1P breast

Fly (50 Fly/25 choice/25 Fly/50 dolphin Kick/25 choice build into 25 fly)

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300, 2 x 100, 3 x 50 descend to 200 pace 10 x 75 on 1:30 50 stroke A build into 25 great breakout stroke B 42 x 50 three times thru 4 on 1:00 4 on :55 4 on :50 4 on :45 Should do 3 dif strokes eac

Wed Apr 15

AM 400 Pull - breath every 5 if free 300 swim - max 1/2 free 200 K - build 3 x 100 IM - 8/10/1/6 kicks underwater 8 x 25 1) build, 2) 5& glide - kick xlr8, 3) 15/10, 4) smooth underwater Three times t

Tue Mar 24 am

10 x 75 1) fist/A-OK/Swim on 1:30 2) Build on 1:20 300 Pull 200 Kick 4 x 25 on 1:00 choice of speed drills 8 x 100 best average of 1:40 Sprint kick set with long 100 choice between rest 300 Kick on

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