kennethjohnandersoApr 31 min readTesting, testing 1, 2, 3 on Apr 41/2 hr warm up. 1000-1600m400-800 long @ loose descending 3-4 * 50-75Speed work 2-6 * 15-25mTurns and dive2-4 * 50 long and strong10*100 test set Group Aw/up & warm down10*100 test set Group B25's for power and balance
1/2 hr warm up. 1000-1600m400-800 long @ loose descending 3-4 * 50-75Speed work 2-6 * 15-25mTurns and dive2-4 * 50 long and strong10*100 test set Group Aw/up & warm down10*100 test set Group B25's for power and balance
Wednesday Dec 11600 with fins 200 Free/Back by 100, fist/swim by 50, 100 IM no board K/6 kicks/Swim with dolphin K/6 kicks 3 * 400 on 20-30s rest 1)...
Tuesday Dec 101200 S/K/Dr/S with fins 3 * 300 with increasing effort 1) Pull 2) Pull with paddles 3) every 4th 25 Fly or Breast 6 * dive and underwater...
Sat Dec 7th10 * 75 on 1:30 1) fist/drill/Swim 2) 25 Scull/50 build 400 Pull "-" 4 * 50 Fast Pull with paddles on 1:15 200 Kick "-" on 4:30 4 * 50...
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