Thur Jan 30th

kennethjohnanderso
Jan 30, 2025
1 min read

5 * 300 on 5:00

300 Pull long on

300 Pull build with paddles

300 Swim breath every 5/3

300 build

300 smooth kick with fins

6 *50 Kick 1-3 descend on 1:00

5 * thru

4 * 25 descend on :45

75 Build/5s/25 sprint on 2:00

mix and match

400, 300, 200, 100

K, P, S, Drill

4 dif strokes - can use a piece of equipment 1 time

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300, 3 * 100, 3 x 50 descend, 3 descending dives 8 x 25 1) 5 and glide, 2) build, 3) easy speed, 4) 15/10 1 sprint (25m to 100m) 8 x 25 turnover drills Fly with free kick Back spin dr Br egg beater Fr

Thurs May 14th

2 x 400 IM flow with fins - 1) smooth, 2) max distance per stroke 4 x 200 descend (5-10s drops to 200 time plus 30 on 4:00 10 min choice 8 x 100 on 1:40 - best average 8 x 25 with chutes and paddles t

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