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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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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