Tuesday Jan 2, 2-4 pm TPASC

kennethjohnanderso
Jan 1, 2024
1 min read

LCM!!

12*75 on 1:20 or 1:30

Swim easy max 66% free

3 jumps of bottom between repeats from bounces to explosive jumps

12*100 on 1:40, 1:50 or 2:00

long
50 build into 50 strong stroke
50 rotating kick into 50 Choice

10*400

1-4) 400 free descend on 5:45, 6 or 6:30

5) 400 IM drill on 8

6) 400 Free hold #3 on 7

7) 400 IM Drill/Swim on 7

8) 400 Free hold #3 on 7

9) 400 IM Swim on 7

10) 400 Free hold # 2 or back swim long

50's best stroke - smooth

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Wed July 22

4 x 450 1) 50 fist/100 Swim 50 fist/100 knuckle paddles 50 fist/100 paddles no wrist straps 2) Pull 50 PBL/100 P regular 50 PBL/100 pull with knuckle paddles 50 PBL/100 P with paddles no wrist straps

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