SP Thurs Sept 8 4-5

kennethjohnanderso
Sep 8, 2022
1 min read

400 Fr/Bk by 100 fist/Swim by 50

8 * 25 build to 20m the great finish on :40

4 * 100 IM on 2:00 fly underwater recovery, Back DA, BR 2K1P or S w/ dolph Kick, Free swim long

8 * 25 15/10 on :45

2xthru:

- 6x25 blast flutter k :40

- 50 swim 1:15

- 3x50 choice fast k 1:10

- 50 swim 1:15

- 75 blast flutter kick 1:30

- 25 board touch/50 s 2:00

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Saturday morning test set

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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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