Thursday am

kennethjohnanderso
Jan 25, 2023
1 min read

Warmup

400 on 7

4 * 100 IM on 1:45

8 * 50 K or Fly or Br on 45

3 stations

1) 4 lanes starts and turning wall technique - 1st round back

2) Shallow end 24 * 15/10 on :45

3) Deep 4 lanes (3 * 50, 1 * 75 on 1:00) * 4 with paddles and possible chutes

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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

Sat Nov 15

12 x 75 on 1:30 1) Fist/A-OK swim - max 3 free 2) Scull/50 Build 5 x 200 on 3:00 descend with fins (3rd 50 strong stroke) 8 x 50 Kick on 1:00 or 1:10 (7) Kickboard under water for 5m off wall Stabiliz

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