Monday Nov 13

kennethjohnanderso
Nov 12, 2023
1 min read

10 * 25 or :40

1) 5 press ups/ 5 underwater kicks/5 strokes fly - Kick underwater to finish

2) 6 kicks on wall. 6 undewater kicks 3 strokes fly/6 back/underwater br kicks

6 * 300 Pull descend on 4:20, 4:30 or 4:50

5 * 200 kick 1-3 descend 4 & 5 hold on 3:45, 4 or 4:15

4 * 400 Swim on 5, 5 :15 or 5:30

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Thur March 12

400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

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