Tues July 2 noon-1:30 pm

kennethjohnanderso

Jul 1, 2024

1 min read

600 Flow with fins

300 Pull "-"

200 Kick - each 50 gets faster

4 * 50 1) 15/25/10 2) 15/25/10. 30 min to here

12 min OYO

3 * 50 sprint (Ella 25, 50, 25 or 50) just under 1 hr to here

400 Fr/Bk by 100 fist/Swim by 50

4 * 25 easy speed

300 Drill with fins

2 * 25 easy speed

300 Pull - 50 Regular/RA-LA/50 Regular/50 PB Low/100 super long

2 * 25 easy speed

200 Choice

2 * 25 easy speed

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Sat Oct 24

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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