Saturday Oct 7

kennethjohnanderso
Oct 6, 2023
1 min read

200 Choice

4 * 25 done as 15 fast/10 long with a small descend on the 15m fast (93, 95, 97, 100 % speed)

50's on 1:01 - always back by the top to avoid elimination

9 * 100 Kick

3 on X +15

3 on X + 5

3 on X

5 * through

Everything on 1:30

Build choice into the last 25

Last 25 is always sprint

Rd 1 last 25 Fly

Rd 2 last 25 Back

Rd 3 last 25 Breast

Rd 4 last 25 Free

Rd 5 last 25 Kick

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Sat June 27

300 3 x 100 3 x 50 descend 4 x 75 with fins 6 kick pause to 4 kicks to 2 to none to high turnover 300 choice at 8:25 2 x 50 sprint from dive 11 x 50 kick on 2:00 1-5) regular kick 6-8) with chutes 9

Fri June 26

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200,

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

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