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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Fri Nov 20th

KBM 6-7:30 - see Carla's Blog Q 6:30 start 400-800 long and smooth 400m worth of descending repeats 3 descending turns 2 starts OYO until 7:00 3 waves XZY on 1:00-2:00-3:00 X =25-75 Y = 50-150 Z = 75-

Thurs Nov 20

3 x 400 IM with fins Fly = K --> swim by round Bk = DA/RA/LA/S --> RA/LA/50 Swim --> swim Br RA/LA/S --> Swim Free = 6Kicks --> Swim 4 x 50 swim descend to P200 3 X 25 easy SPEED Free 150 Long arm do

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/

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