Monday pm

kennethjohnanderso
Dec 4, 2023
1 min read

400 build and maintain SC on 7:00

4 * 75 descend on 1:15 - use this to help set a time below

4 * 50 1) 15-25-10, 2) 15-25-10

Once through on 75 fpp

2 * 75, 1 * 50

3 * 75, 1 * 50

4 * 75, 1 * 50

5 * 75, 1 * 50

One practice round then:

5 *

5 kicks and 5 stroke breakout/flip/dolphin kick back

All fast

on 3:00 the last 2 rounds with fins on 3:00 minutes!!!

8 * 100 IM with fins on 2:00

Fly = underwater recovery

Back = 3-2-1

Br - 1 dolphin kick per pull

Free = easy kick with 4 explosive strokes

5 * 10s vertical kick smooth 100 with fast kick off last wall on 2:15

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Sat July 4

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

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