Thur May 21

kennethjohnanderso

May 20

1 min read

800 IM flow with fins - high hips, 1/2 underwater recovery, accelerate arms

4 x 5s vertical with 25 build on :45

600 Pull with paddles and snorkel 150 stroke !/50 stroke B

8 x 25 various drills for speed on 1:15

400 Kick - each 100 gets faster

4 x 15s sprit Kick on 1:15

4 x 200 descend with 5,4, choice, choice choice dolphin kicks on 3:30

(breast on 4 flip into turns)

900 with fins RA/LA/rotating kick/75 Swim

(IM order?)

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Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

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