Tues May 19th

kennethjohnanderso

May 18

1 min read

300 Pull on 5:00

4 x 75 Kick descend on 1:30

300 Swim on 4:30

4 x 75 Pull descend 1:10

300 Kick (200 IM/100 Choice) on 6

4 x 75 Swim on 1:00

12 x 25 on 1:00

1) 5&glide, Kick acceleration

2) build

3) ez speed from dive

4) 15/10

5 rounds of:

4 x 25 Fly

200 Back

4 x 25 Fly or Br

200 Free

Rd 1&2) 25's on :30, Back & Free on 3:15

Rd 3&4) 25's on :25 Back & Free on 3:00

Rd 5) 25's on 22.5, Back and Free on 2:45

800 flow with fins - paddles opt's

hips up, accelerate through pull

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Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

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

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