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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Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

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