Tuesday Sept 10 am Queens

kennethjohnanderso
Sep 10, 2024
1 min read

800 SKPS

4 * 100 Swim w/ a build Kick

4 * 200 choice on 3:00, 3:20 or (3+100m) 3:40 "-" and descend. long walls

6 * 25 1) 5&glide, 2) Build to fast touch, 3) 15/10

3 waves of (8 * 25)

Rd 1 on :25

Rd 2 on :30 - if you have a different stroke - use if

Rd 3 with fins - on 30 but 37.5m

Last 20 min

600 broken into 200's done with last 50 flow, last 100 Flow, last 150 Flow

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Thur May 5th

400 Free back by 100 25 fist/25 A-OK/50 build 300 Kick done as 200 IM/100 dolphin wiht board 4 below water, 4 above 200 IM K/S by 25 100 IM 8/10/1/6 kicks 22 min to here 4 x 400 on 6:30 1) every 50 m

Tue Mar 2

50 finger grip paddles 200 Pull long 50 finger grip paddles 200 Pull negative 50 finger grip paddles 100 Pull IM 3 x 175-200 kick descend on 4 4 x 50 on 1:00 1) 15- 25 -10 2) 15 -25- 10 8 x 50 on 1:00

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