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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14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

Thur July 2nd

800 Flow with fins 400 IM without fins/600 IM with fins Fly = underwater kicks 3-5 then 1 good stroke Back - build Br - swim/Scull in L-sit Fr = build 6 x 75 on 1:20 1) IM drop a stroke 2) underwate

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