Thur Jan 22

kennethjohnanderso
6 hours ago
1 min read

400, 4 x 100, 4 x 50 descend

4 * 25 Zombie Kick on 1:00

1:00

6 x 25 with chutes on :45

1:00

4 x 25 15/10

1:00

8 x 10s vertical Kick/20s off

12 x 50 sprint (finish strong) on 3:00

8 x 100 long on 1:30

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Wed Jan 20th

AM 400 with fins and paddles - evey 4th 25 hold with finger tips 7:30 300 Pull 50 reg/25 1 arm on 5:30 4 x 50 kick descend on 1:00 EBSC 25's (40/30/20 3 25's of each stroke) 3 times thru 1) 25 easy sp

Tues Jan 20th

400 Fr/Back by 100 light Kick with fins (25 fist/25 A-OK-50 regular) 3 x 100 IM 1) w/ dolphin Kick, 2) with free kick, 3) regular kick 4 x 25 underwater kick on :45 At 6:20 6 * 50 on :50 1) fast 5 sm

Mon Jan 19

400 Pull every 4th 25 3 breaths max 300 Kick (200 IM/100 stroke) 15 min to here 4 x 50 descend to 200 Pace on 1:00 8 x 25 on 1:00 1) build, 2) 5& glide & kick xlr8, 3) Easy speed, 4)-8) 15/10 800 Pull

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