Sep 5 HP/SP

kennethjohnanderso
Sep 5, 2024
1 min read

12 * 75 on 1:30 or 100's on 1:40

1) fist/Drill/Swim

2) Scull/50 build

3) 75 Kick

600 Pull breathing every 5 if free

8 * 100 IM on 2 or 2:10

1) K/S

2) Dr/S

3) S/K

4) S

400 Social kick or 600 Pull (dif from above)

30 smooth 25's on :45 (how many different ways can you do a 25

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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

Mon Dec 15th

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick F

Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

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