Thurs March 10th POWAHHH!!

kennethjohnanderso
Mar 9, 2022
1 min read

400 Free/BAck by 100 fist/Swim by 50

300 SW with paddles each 100 gets faster

4 * 50 descend

EBSC 25's

Tiger sprints #1

3 on 5:00 with a 200 in between

Twice thru pull with paddles 4 * 25 RA build on :45 4 * 25 LA build on :45

4 * 25 swim fast on 1:30

Breast option= 4 * 25 Kick

4 * 25 2K1P

4 * 25 Swim fast (paddles??)

Tiger sprints #2 same as above with fins

100 IM's for warmdown K/DA/2K1P/6 kicks - stay long

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Wed Nov 19th

400 Fr/Bk by 100 fist/Swim by 50 2 * 100 IM 8/12/8/12 2 * 100 IM 1 with flutter, 1 with dolphin 4 x 50 descend and build - paddles encouraged 3 descending turns 3 descending dives 3 x 25 walk back A/

Tues Nov 17

800 IM Flow 3 x 50 Build and descend with paddles 8 x 25 on 1:00 1) 5 and glide/kick xlr8's 2) 15/10 3) 5 and glide/kick xlr8's 4) build A/ 16 x 50 on :50 - every 4th 1 fast 12 x 50 on :55 - every 3rd

Mon Nov 17th

400 - max 1/2 free 3 x 100 (2,4,6,8 dolphin kicks off wall) 4 x 50 1) 15- 25 -10 2) 15 -25- 10 2 x 800 descend and "-" 3 x 400 descend (start at 1/2 of 800) 5 x 200 descend or hold (start at 1/2 of 40

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