Tuesday Apr 12

kennethjohnanderso
Apr 11, 2022
1 min read

300 Choice

300 RA/both/LA/both 100 Swim, 100 Pull, 100 PBL - take your time PBL

300 Kick (200 IM/100 IM)

300 Build with increasing # of dolphin kicks by 100

3 * 25 on 2:00 50 on 3:00 75 + 100 easy on 4:00 2 * 25, 1 * 50, 1 * 75 + 100 easy on 5:00 1 * 25, 1 * 50, 1 * 75

25's find speed, 50's hold speed, 75's slightly build speed

12 * 50 under rope 1) on 1:00 2) on 1:30 3) on 2:00

- could be Breast kick

800 max 3*10s breaks to reset technique or refocus or switch equipment

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Thur March 12

400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

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