Wed Jan 18

kennethjohnanderso

Jan 18, 2023

1 min read

400 Choice

4 * 50 fast turns <==> dive to bottom - streamline sprint kick to surface for height with 1 pull

8 * 25 on :35 - choice

4 * 6 * 25 all out on 45 done in two waves

If racing in Markham tomorrow 90% or 100 pace. Otherwise ALL OUT!!

Rounds

1) kick

2) Pull

3) Swim 4) swim with fins

5 * 100 at 400 or 800 pace 400 Pull descend snorkel and paddles if free, slicing paddles if Back or every 4th 25 Br or Fly

300 with fins 10m walls - rest or open turns as needed

200 IM kick

100 PB low - don't be saggy

Recent Posts

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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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