Tues Dec 19 speed

kennethjohnanderso

Dec 19, 2022

1 min read

300 Choice on 6:00 6 * 50 on :55 1-3 descend, 4-6 descend from faster start

3 * 100 on 1:40 with fins last wall come off with 20m underwater

3 * 100 on 2:00 last wall sprint 15m underwater

6 * 25 smooth fly on :30

8 * 25 walk backs on 2:00 1-3 descend then hold - all the same stroke

200 smooth 4 * 50 1-4 descend - 1 second drops on 2:00

200 smooth

1 * 100 sprint

200 smooth 2 * 75 sprint on 4:00

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Thur Sep 17

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Wed Sept 16

AM Queens Warm up on your own first wave of test set at 6:40 Warm down and re-warmup 6:55-7:10 2nd wave Warm down Test set score = pace time + fastest repeat + slowest repeat PM KBM 300 Swim on 5:00 4

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