Tue May 19 am

kennethjohnanderso

May 20, 2024

1 min read

300 Pull 75 stroke A/25 Stroke B - very long

200 IM kick

300 with fins <--> 200 Swim build <--> 100 (4 * 25) with chutes

4 * 25 1) 5 & glide, 2) 5 glide-swim-5 & glide 3&4) 15/10

24 min to here

3 * 300 swim descend on 5

200 swim fly or 300 Free

2 * 300 swim on 4:30

200 Swim Back or 300 Free on 4:30

1 * 300 Swim on 4:15

200 (2 * 100 on 10s rest) swim Br or 300 Free on 4:15

last 25 minutes

25 Fly/50 Back/75 Br/100 on 4:30

50/75/100/25

75/100/25/50

100/25/50/75

12*25

Recent Posts

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Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

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