Tues Feb 4th

kennethjohnanderso

Feb 4, 2025

1 min read

800 with fins - switch it up every 200

600 Pull (300 build, 300 build with paddles)

400 (4 * 100 75 build into a fast turn and fast 25 on 15-20s rest)

200 (4 * 50 descend)

Limited speed work - maybe a time 25 or 50 or two

4 * 100 descend to Pace

200 at pace

At least 7 x 50

1 on :40

2 on :50

1 on :45

3 on :55

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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

Fri Oct 23

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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