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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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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