Sat Sept 24

kennethjohnanderso

Sep 23, 2022

1 min read

1000 as

100 Swim

25 knob/75 Swim 50/50

75/25

100 Kick

repeat with fins

twice thru

200 choice

4 * 25 speed drill Free head up/high turnover, spin

Back spin drill

Breast fast hands

Fly swim

200 choice

4 * 25 dive walkbacks

12 * 100 1-4) fpp+10, 5-8) fpp+5, 9-12) fpp

1) long turns - 8m off walls

2) accelerate into sprint turns and finish

3) "-"

4) great swim fastest of the 4

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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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