Tues at APAC

kennethjohnanderso
Nov 15, 2022
1 min read

HP 4-6, SP 5-6

200 choice

27 * 50 IM switch

1-9) Kick on 1:00

10-18) Kick/Swim on :55

19-27) Swim on :50

5 * 200 - stay together - fins for 1,3,5 if you have them reverse catchup/RA-LA/build swim/sprint K

3 or 4 * 75 from blocks fast

at 5:00 pm

400 Fr/Bk by 100 fist/Swim by 50

300 Pull 4 * 75 sprint Kick 300 Swim

4 * 75 Strong and long Pull - Paddles & PBL for a challenge

300 Kick - each 100 gets faster - each 100 is the same

4 * 75 from blocks fast - different stroke if doing it for a second time

6? * 100 smooth except for fast last turn and underwater to 15m

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Thur March 12

400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

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