Wed Feb 23 - 2 hours

kennethjohnanderso
Feb 22, 2022
1 min read

400 Free/bk by 100 fist/swim by 50

3 * 100 RA/LA/KnoB/5s/Build 6 * 50 (15-25-10, 15-25-10)

Three times

tiger sprint 75 swim long

Shoulder work Rd 1 abduction, Rd 2 adduction, Rd 3 PVC horizontal retraction

Three times thru

3 * 25 on :30, 1 * 50 at 200 race pace - all on 4:00 3 * 25 on :30, 1 * 75 at 200 race pace - all on 3:00

200 smooth with fins 5 dolphin kicks off every wall on 4:00

4 * 400 choice (no fins) descend and negative split (300's if kick)

Choices include but are not limited to:

Pull with paddles IM Swim or IM 25 kick/75 Swim Kick

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800 IM flow with fins 8 x 50 1-4 descend on 1:00 (1-4 Stroke A, 5-8 Stroke B) 8 x 25 1) 5 & glide 2) Build 3) underwater Kick 4) 15/10 10 x 125 on 2:30 75 Build into 50 sprint on 1-4 descend, 5-1

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300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

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