Wed 3:30-5 pm Jun 5

kennethjohnanderso

Jun 5, 2024

1 min read

5 * 100 with fins - 75 swim, 25 underwater to surf Kick (kick goes from strong to sprint) on 2:00

300 Pull on 5:00

4*75 Kick descend

300 IM swim on 6

4*75 Pull with paddles 300 Kick done as 200 IM/100 IM 4*75 on 2:00 at 200 Pace

4 * (4 * 50 descend) 1:00 between after first 2 rounds

rd1 fly on 50 or 1:00

rd 2 bk on 45 or 55 rd 3 Br on 55 or 1:05 rd 4 fr on 40 or 50

4 * (8 * 25 on) on 5:00

rd1 fly on 30 rd 2 bk on 30 rd 3 Br on 25 rd 4 fr on 35

800 Flow with fins - every 4th 25 5 and glide then swim

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600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

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OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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