Thur Dec 22

kennethjohnanderso
Dec 22, 2022
1 min read

300 6 kicks/swim long/build on 5:00

4 * 25 Fly on :35

200 pull with paddles build without losing more than 2 stroke on 3:40

4 * 25 Fly decsend on :30

100 IM on 1:30

4 * 25 choice on :25

18 min to here

3 * 400 descend on 5, 5:30 or 6

4 * 100 smooth on 2:00 holding the 400 Pace you just did

8 * 75 Pull on 1:15 or 1:30

1) 25 bk/50 Br

2) 50 Bk/25 Breast or

Br/Fr

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Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

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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