Tuesday am (pm if morning is not possible)

kennethjohnanderso
Apr 25, 2022
1 min read

Double up double down - ideally Bk or Br

4 * 25 3 * 50 2 * 100

1 * 200

2 * 100

3 * 50

4 * 25 22 min to here

300

2 * 100 4 * 50 descend

Dives

Last 1/2 hour

3 times through speed circuit

25m done as 15m sprint with PB 30s 10m sprint kick to wall 25m reverse

2 * 25 1) sprint with fins, 2) 6 kicks per side

20 m sprint from dive walk back

50m long with paddles

streamline glide

sprint to wall

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400, 4 x 100, 4 x 50 descend 4 * 25 Zombie Kick on 1:00 1:00 6 x 25 with chutes on :45 1:00 4 x 25 15/10 1:00 8 x 10s vertical Kick/20s off 12 x 50 sprint (finish strong) on 3:00 8 x 100 long on 1:30

Wed Jan 20th

AM 400 with fins and paddles - evey 4th 25 hold with finger tips 7:30 300 Pull 50 reg/25 1 arm on 5:30 4 x 50 kick descend on 1:00 EBSC 25's (40/30/20 3 25's of each stroke) 3 times thru 1) 25 easy sp

Tues Jan 20th

400 Fr/Back by 100 light Kick with fins (25 fist/25 A-OK-50 regular) 3 x 100 IM 1) w/ dolphin Kick, 2) with free kick, 3) regular kick 4 x 25 underwater kick on :45 At 6:20 6 * 50 on :50 1) fast 5 sm

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