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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Fri Oct 16

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

Thur Oct 15

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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