Tues Feb 28th pm

kennethjohnanderso

Feb 28, 2023

1 min read

6 * 200-250 on 4:15

1) long turns

2) fast turns

3) every 4th 25 kick no board

4) Pull (middle 100 PBL)

5) Build choice of equipment

4 * 50 1) 15-25-10, 2) 15-25-10 on 1:00

4 * 25 (15/10) on 1:00

Ryan and Helena

3 * 50 descend from dive (small drops to all out sprint) on 4:00

4 * 25 sprint 1&2) swim, 3&4) kick - all from a dive on 3:00

Everyone else

9 * 300 on 4:00, 4:15, or 4:30

3 smooth Free, 1 build stroke, 2 smooth free, 1 strong stroke, 1 smooth free, 1 fast stroke

400, 300, 200, 100 mix and match

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2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

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400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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