Sat Nov 2

kennethjohnanderso

Nov 1, 2024

1 min read

400 Choice on 8:00

12 * 100

3 rounds on 2:05, 1:55, 1:45 or 1:40

75 Fly/25 Back S

75 Back/25 Breast S

75 Breast/25 Free S

100 Free 25’s & 100 are fast and get faster each round

75’s are Rd 1 Build Kick, Rd 2) build swim, Rd 3) fast -3rd 25 Kick

12 * 100

RA/LA/K/D

1-8 with fins 1-4 descend on 9-12) without

30 * 25 on :35

6 * thru

1) Pull with paddles

2) S

3) K

4) S

5) Dive and underwater Kick

Last 1/2

800 Pull with paddles and snorkel

200 blast kick on 8

2 * 100 Blast kick on 5

3 * 50 on Kick ascend on 3:00 - at least last 2 dif stroke

Recent Posts

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Fri Oct 16

First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to her

Thur Oct 15

300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of som

Wed Oct 13 - start tbd

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

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