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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Sat Feb 6

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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