Monday night

kennethjohnanderso
Mar 27, 2023
1 min read

800 with fins done as: 8 * 25 rotating kick no board

50 Dog paddle, Br with dolphin kick/DA BAck or Fly underwater recovery 25 build

400 Pull - every 4th 25 fly or BR

300 Kick (200 IM/100IM

4 * 50 descend

4 * 25 15/10

Handicap 200

7 or 6 * 200 2 on X +20, 2 or 3 on X + 10, 2 on X

(X = 200 time + 30

600-800 Different stroke with Paddles, alternate paddles & fins every 2nd quarter

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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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