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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Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

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