Tues June 11

kennethjohnanderso

Jun 11, 2024

1 min read

600 "-" Pull - no paddles, snorkel opt'l every 4th 25 fly or Br

4 * 200 descend 75 Stroke-25 Free or Back-50 Stroke-25 Free or Back-25 Stroke

4 * 50 Kick descend on 1:10 1) smooth/fast

2) fast/smooth

3) smooth

4) fast

4 * 50 1) 15-25-10, 2) 15-25-10

5 or 4 times thru*

3 * 50 drill on 1:10

100 descend start PB + 10 and descend for 5 on 2 or 2:15

*Ellen and Reagan 4 * 25 easy speed then 3 time thru starting at PB + 8

dive and glides

easy speed

400 IM flow with fins

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Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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