Monday Nov 28

kennethjohnanderso
Nov 28, 2022
1 min read

600 Swim every 4th 25 rotate through fly, bk, br

300 IM K (200 + 100) 12 * 50 on :45 or 50

1-4) descend to 200 pace

5-8) 15/25/10, 15/25/10 9-12) different stroke - 20m power/30 long

18 * 100/ 75 if kick

3 at fpp +10

2 at fpp + 5

1 at fpp

2,2,2

1,2,3

5 or 6 times thru 3 * 75 cruise on 1:20 1 * 50 fast on 1:00

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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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