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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14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

Thur July 2nd

800 Flow with fins 400 IM without fins/600 IM with fins Fly = underwater kicks 3-5 then 1 good stroke Back - build Br - swim/Scull in L-sit Fr = build 6 x 75 on 1:20 1) IM drop a stroke 2) underwate

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