Thur Jan 11

kennethjohnanderso

Jan 10, 2024

1 min read

8 * 50 descend SC &/or time - if you max out switch strokes

800 IM 100 Flw/4 * 25 descend

Choose

Station 1 20 min EMOM 15s sprint kick alt 1 then 2 fast turns

Station 2 6*(3*25descend on 45, 1* 50 on 45)

Station 3 4 * 75 sprint on 4:30

1 hour more distance oriented

4 times thru on same pace throughout (200 fpp)

150 long

175 strong

2 * 200

6*75 kick 1-3 descend, 4-6 ascend on 1:30

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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

Wednesday Oct 21

Somewhat recovery 5 x 200 1) Free 2) Free-Breast 3) Free-Back 4) Free-Fly 5) RIMO 20 x 50 Kick on (1:00-55-50-45) or +5 or +10) then 1 on 1:10 Option A 6 x 400 on 6 or 6:30 1) Pull Breath every 3-5 by

Tues Oct 20

300 Pull 300 swim with a build kick 6 x 50 Kick on 1:00 1-3 descend 4 x 50 build to a fast turn and 10m sprint breakout done by 6:35 8 x 100 best average on 1:40 (15 min) reset (12min) 50/100/150/200

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