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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Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

Wednesday Oct 21

Somewhat recovery 5 x 200 1) Free 2) Free-Breast 3) Free-Back 4) Free-Fly 5) RIMO 20 x 50 Kick on (1:00-55-50-45) or +5 or +10) then 1 on 1:10 Option A 6 x 400 on 6 or 6:30 1) Pull Breath every 3-5 by

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