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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Mon July 13th

300 Pull last 25 of each 100 Bk/Br/Fr on 5 4 x 75 kick descend on 1:30 300 Swim "-" on 4:30 4 x 75 Pull descend on 1:05 300 Kick 200 IM/100 Dolphin on 6 4 x 75 Swim descend on 1:00 5 x 400 descend on

Sat July 4

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

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