Sat Nov 7

kennethjohnanderso

10 minutes ago

1 min read

300 Pull on 5

4 x 75 Kick descend on 1:30

300 Swim on 4:30

4 x 75 Pull descend on 1:10

300 Kick (200 IM + 100 stroke) on 6

4 x 75 swim descend on 1:20

24 x 75 on 1:30

1 sprint best stroke

2-4 long (could wear fins iff 5 dolphin kicks off every wall)

three times thru

25 kick on 30

50 kick on 1:00 (2 x 25 time)

75 kick on 1:30 (3 x 25 time

100 swim on 1:30

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Fri Nov 6

1000 every 4th 25 none free - 1st 500 could be pull 8 x 50 1) 15-25-10, 2) 15-25-10 Sprint 3x12x50 on 60, 70, 80s by round Round 1) Aerobic 5 dolphin kicks off wall if free could flip into fly or br

Thur Nov 5

800 IM Flow with fins (last 25 of every 200 easy speed) at 6:30 3 times thru 200 Pull with paddles on 3:30 4 x 100 with fins on 1:15 30s 2 x 25 speed drill on 1:00 6:55 4 times thru - start anywhe

Wed Nov 4th

Three times thru 3 X 100 on 1:40 (rotate thru 2nd, 3rd, 4th 25K) 200m with Paddles (S/Pull/PBL/S) om 3:20 4 x 25 descend SC and or time on :45) 40 x 50 1-16 on :50 every 4th fast 17-28 on :55 every

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