Tue March 7 pm

kennethjohnanderso
Mar 7, 2023
1 min read

400 Free/Back by 100 fist/swim by 50

300 with paddles 100 Pull/100 Swim/100 PBL - very long

200 build kick

EBSC 25's

300 Choice

4 * 25 15/10

12 * 50 from a dive - all under 200 pace on 2:30

4 * 4*50 ascend

rd 1 swim rd 2 Pull

rd 3 Kick

rd 4 Swim

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Sat Feb 6

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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