Tue April 5 pm

kennethjohnanderso
Apr 5, 2022
1 min read

600 Choice 3 * 100 IM (10/8/1/6)

4 * 25 15/10

50 sprint

7 * 75 on 2:00 1) smooth 2) last 25 strong 3) middle 50 strong (turns are fast) 4) first 50 strong 5) middle 50 strong (turns are fast) 6) 1st 25 strong 7) smooth

4 * 50 best average on 1:00 - #1 from a dive

- add up 4s under 200 time

12 * 25 on :20/25/20/30/20/35/20/40

800 with equipment long and smooth 5s breaks at the wall to reset perfect strokes

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AM 3 sets on 9:00 choose from any or the sets below - adjust as needed can do 3 different or all the same or ?? 600 Free - every 4th 25 1 arm last 1/2 with paddles 500-600 back every 4th 25 sprint ki

Saturday Jan 3rd

800 IM flow with fins Fly - 1/2 underwater recovery 1/2 choice Back 1/2 double arm. 1/2 choice Breast 1/2 choice, 1/2 2K1P no fins Free 1/2 long arm dog paddle, 1/2 choice 4 * 50 1) 15- 25 -10, 2) 15

Tues Dec 23`

12 x 25 on :35 11 * 50 on 1:00 max 1/2 free 10 x 75 FPP - choice of equipment 9 x out/in 8 x Zombie kicks 7 min fartlek kick 6 x 25 with chutes 5K1P for 100m 400 IM from blocks 3 triangles 200 PBL 1 t

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