Wed Apr 3 pm - 7K give or take

kennethjohnanderso

Apr 2, 2024

1 min read

5 * 400 descend on 7, 6:30, 6, 5:30, fast

12 X 300 (maybe us 3/4 of your 2nd fastest as your fpp) 3 on fpp + 15

1 on fpp

2 on fpp +15

2 on fpp

1 on fpp + 15

3 on fpp

10*100 on 1:45

up down swim/kick on 1:45 7.5s trigger

300, 200, 100 mix and match 3 stroke with Drill with fins, Swim & Pull

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Fri Oct 16

First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to her

Thur Oct 15

300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of som

Wed Oct 13 - start tbd

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

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