Thur Feb 15

kennethjohnanderso
Feb 15, 2024
1 min read

600-800 IM wih fins (14 min - drop up to a whole stroke or 150m each)

Fly = K

Bk= 6 Kicks

Breast = Swim with 1 dolphin K/Pull

Fr = 6 Kicks

4/5 * 200 IM on 3:30 or 4

always strong 10m in and out of transitions

K/S by 50
S/6 Kicks by 50
Swim
Swim faster
Swim fastest

10*100 Swim on 2:00 replace another 25 swim with kick if 10s rest

12*25 on :40 1) 15m fast, 2) 20m fast, 3) 25m fast

400, 300, 200, 100 mix & match

4 strokes with Pull, Kick, Swim and Drill

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1000 with fins (800 if max 1/2 free) Swim Kick Drill Pull Swim 200 SSS 200 Pull breathing every 3 and/or 5 200 build kick 200 1,2,3... 8 fast kicks off walls twice thru 25 choice or 5 & glide 25 choi

Sat Dec 6th

4 x 250?-300 1) breath every 3/5 if free on 6:00 2) free - fast tuns on 5:30 3) IM - 75 build each stroke to last 15m kick into wall on 6 4) non free - fast turns on 5:30 8 x 25 on 1:00 1) 5 & glide -

Fri Dec 5

3 x 3 x thru 1st round 100 smooth 1) Free, 2) IM, 3) no free on 1:45 10 s vertical kick arms at chest 2nd round 125 smooth 1) Free, 2) IM, 3) no free on 2:10 10 s vertical kick arms on shoulders 3rd r

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