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Thur Feb 1

kennethjohnanderso

400 Fr/Bk by 100 fist/Swim by 50

4 * vertical kick 5s off/5s on/10s off/10 s on – 30s rest

4 * 75 descend - 10m off all walls on 1:20

8 * 25 PBL 1-4 descend then hold on 35

 

400 long pull with paddles

4 * 10m breakouts

4 * 75 descend – maintain SC

8 * 25 15s sprint kick

 

5 min choice

 

4x8x25 all out /45

1) Swim

2) Pull

3) Kick

4) swim w/ fins

 

3:00 between round400 Fr/Bk by 100 fist/Swim by 50

4 * vertical kick 5s off/5s on/10s off/10 s on – 30s rest

4 * 75 descend - 10m off all walls on 1:20

8 * 25 PBL 1-4 descend then hold on 35

 

400 long pull with paddles

4 * 10m breakouts

4 * 75 descend – maintain SC

8 * 25 15s sprint kick

 

5 min choice

 

4x8x25 all out /45

1) Swim

2) Pull

3) Kick

4) swim w/ fins

 

3:00 between round

 

6:30 swimmers

 

400 Fr/Bk by 100 fist/Swim by 50

4 * vertical kick 5s off/5s on/10s off/10 s on – 30s rest

4 * 75 descend - 10m off all walls on 1:20

4 * 10m breakouts

 

10 min choice

 

1 * 100 @ 400 pace

3 sprint 50’s

Or

sprint 50

3 * 100 @ 400 Pace on 15s rest

Sprint 50

 

600 with fins

  

6:30 swimmers

 

400 Fr/Bk by 100 fist/Swim by 50

4 * vertical kick 5s off/5s on/10s off/10 s on – 30s rest

4 * 75 descend - 10m off all walls on 1:20

4 * 10m breakouts

 

10 min choice

 

1 * 100 @ 400 pace

3 sprint 50’s

Or

sprint 50

3 * 100 @ 400 Pace on 15s rest

Sprint 50

 

600m with fins WD - no kicking on board

 

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