Saturday the 14th

kennethjohnanderso
Oct 13, 2023
1 min read

400 free fins smooth focus on entering shoulder width 300 IM 50k/25s 200 build kick

6x50 - 15-25-10 1:10 8x25 15-10 :45

3x100 on 2:00 dec to pace 400 1 min rest 300 race free on 10:00

2x100 on 2:00 - split 1 min rest 200 race on 8:00

1x100 on 2:00 work every turn 1 min rest 100 race Break of 5 min

Warmdown: PULLOUTS AND LONG BREASTSTROKE

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Thur Jan 22

400, 4 x 100, 4 x 50 descend 4 * 25 Zombie Kick on 1:00 1:00 6 x 25 with chutes on :45 1:00 4 x 25 15/10 1:00 8 x 10s vertical Kick/20s off 12 x 50 sprint (finish strong) on 3:00 8 x 100 long on 1:30

Wed Jan 20th

AM 400 with fins and paddles - evey 4th 25 hold with finger tips 7:30 300 Pull 50 reg/25 1 arm on 5:30 4 x 50 kick descend on 1:00 EBSC 25's (40/30/20 3 25's of each stroke) 3 times thru 1) 25 easy sp

Tues Jan 20th

400 Fr/Back by 100 light Kick with fins (25 fist/25 A-OK-50 regular) 3 x 100 IM 1) w/ dolphin Kick, 2) with free kick, 3) regular kick 4 x 25 underwater kick on :45 At 6:20 6 * 50 on :50 1) fast 5 sm

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