Tues May 14

kennethjohnanderso

May 14, 2024

1 min read

800 IM Flow with fins (min 100m of each atroke)

600 IM flow (min three strokes - stronger/no fins

400 IM flow with fins - speedy - 30 min

9 * 100 IM switch on 10-15s rest (each round of gets faster)

option K/S fly and S/K the Free

dolphin kick review

kick below body line
lift with glutes not a back arch
small to big

Twice thru

4 * 25 1) smooth underwater, 2) 5&glide 3) 5&swim&underwater to flip, 4)10/15 on 1:00

400 Pull done as underwater recovery/long/strong/PBL by 25 on 8:00

4 * 25 on 1:00

300 - no free 50 drill/50 Swim on 6:00

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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

Wednesday Oct 21

Somewhat recovery 5 x 200 1) Free 2) Free-Breast 3) Free-Back 4) Free-Fly 5) RIMO 20 x 50 Kick on (1:00-55-50-45) or +5 or +10) then 1 on 1:10 Option A 6 x 400 on 6 or 6:30 1) Pull Breath every 3-5 by

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