Sat July 20

kennethjohnanderso

Jul 20, 2024

1 min read

100 Pull Long Arm Dog Paddle

200 with fins kick on side breath, return and stroke with other arm

200-300 50 Free or Back and flip into 25 Breast or Fly

400 "-" Maintain stroke count

200-300 IM flow with fins

200 kick - work turns

100 RA/LA with paddles and PB - use core - stay straight

35 minutes to here

50 sprint

12*25 on :50 1) kick & glide, 2) easy speed, 3) 15/10

50 sprint

4 * 100 descend to 400 pace on 1:35

4 * 50 1-3 descend to 200 pace and hold on :55

50 sprint

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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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