Tue Dec 7 am

kennethjohnanderso
Dec 7, 2021
1 min read

5 * 200 descend on 3:00 or 3:15

- awesome turns please 6 * 150 on 2:30 or 2:45

1) Fly/Bk/Br

2) Bk/Br/Fr

9 * 100 smooth with fins and paddles

2 on 1:25, 1 on 1:15 +/- 10

three or four times through

25 kick on :50 or 1:00

50 kick on same

75 kick on 1:40 or 1:50

100 kick on same

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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

Thurs Nov 13

16 x 75 4 Pull on 1:30, 1:20 , 1:30, 1:20 4 swim on 1:25, 1:15, 1:25, 1:15 4 Pull on 1:30, 1:20 , 1:10, 1:00 4 swim on 1:25, 1:15, 1:05, :55 EBSC 25's 8 dolphin for fly, 10 for back, 6 for free 9 x 30

Nov 12/2025

3 x 300 1)Swim fist/A-OK/Swim 2) 300 Pull nothing on hands/paddles/build 3) 300 Kick "-" 4 x 50 1) 15- 25 -10 2) 15 -25- 10 4 dives Set up - high hips/eyes down/re ar foot behind hips load arms/fl

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