Sat Apr 5

kennethjohnanderso

Apr 4, 2025

1 min read

300 Pull - long

200 Kick "-"

100 Swim with fast turns

6 * 25 on :45

1) 15/10, 2) 5 & glide

9 X 50

1-3) IM switch

4-6) best stroke

7-9) kick descend

10-12) choice

3? waves (record/swim/200 long with fins)

2 rounds of

5 * 50 best average (#1 & 5 from a dive)

on :40/:50/60/70

or if 50 slower than 30 (:50/:50/60/70

15 x 100

1 @ FPP

2 @ FPP +10

3 @ FPP + 5

4 @ FPP +10

5 @ FPP + 20

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Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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