Tues June 28 - last double!

kennethjohnanderso

Jun 28, 2022

1 min read

300, 3 * 100, 3 * 50 descend

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

6 * 25 1) build, 2) 15m sprint

6 * 75 sprint from blocks on 4:00

800 IM use fins except for Breast

200 fly - alternating K/S

200 Back alternating 3-2-1/S 200 breast 2K1P

200 free choice

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Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

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