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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First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to her

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300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of som

Wed Oct 13 - start tbd

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

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