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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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

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

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