Saturday march 25

kennethjohnanderso

Mar 25, 2022

1 min read

400 free/back by 100 fist/swim by 50

4 * 50 Back-Kick/Breast swim

4 * 200 IM with fins

1) K/S/S/K

2) K/S/K/S

3) swim work turns

4) swim strong

4 * 50 descend to 200 Pace

10 * 175 on 3:30 or 9 on 4:00 (skip #)

1-4 goal = 200 Time

5 long 6-8 at #6 @ 200 time can you descend

7 long 9-10) @ 200 time or faster

This is a challenging set. If you can do this set as prescribed you are ready for a drop! If you can't the effort is what will get you there.

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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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