Saturday morning Sept 17th

kennethjohnanderso
Sep 16, 2022
1 min read

Use snorkel on 3 of the following 300 Swim on 5:00 4 * 75 Kick on 1:30 300 Pull on 4:30

4 * 75 Swim on 1:20

300 Kick (200 IM/100 IM) on 6:00 4 * 75 Pull with paddles descend on 1:15

8 * 50 on 1:00

1&2 strong

3 long

4 strong

5 long

6 strong

7 & 8) long

If you are able to stay and help time the Queen's tryout time trial that would be great.

It should be done around 10:00.

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Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

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