Wed Jan 10th

kennethjohnanderso

Jan 10, 2024

1 min read

300 Swim on 5

4 * 75 kick descend on 1:30

300 Pull on 5

4 * 75 swim descend on 1:20

300 Kick (200 IM + 100 Choice) on 6:00

4 * 75 Pull descend on 1:10

4 * 50 1) 15/25/10, 2) 15/25/10

3 triangles - sprint to 15m lane returns together

6 * 150 on 2:30

100 build PBL/50 Swim with an overkick

125 breast - 2 * 25 streamline kick-->H-H/50 2K1P/25 swim

5 * 200 kick on 4:30

1-3 descend

4&5 hold. - 80 min to here

4*50, 3*100, 2* 200, 1*400, 2*200, 3*100, 4*50

Double up double down

Force a low stroke count

Be aware of your time

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Fri Sept 11

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

Wed Sep 9 - Kick start

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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