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Tues Feb 20th am

kennethjohnanderso
Feb 19, 2024
1 min read

Excited to see starting block progress (!!??!!) or lack thereof :(

8 of 9 500-450-400 on average 7:30** - skip one to talk to Ken about entries for our meet.

Attitude = Focus but chill - keep moving!!

IM flow with fins (snorkel?)
kick with fins
Pull
Paddles and Fins
Kick no fins !?! (save up some time**) each 100 gets faster

6-8) Swim Choice descend

- attitude - "more passion-more energy=more footwork"

(start at 45:00 on the electronic clock)

last 20ish minutes

4 times thru

3 * (20s on/20s off vertical dolphin kicking

100 build into a sprint underwater dolphin kick and swim to 15M 2 * sprint break out trials on 1:00

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6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

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