Wed Jan 22

kennethjohnanderso

Jan 22, 2025

1 min read

600 SKPS, 6 x 50 1) 15-25-10, 2) 15-25-10

3 * 200 with increasing intensity

1) 50 free/50 stroke

2) 75-25-50-25-25

3) stroke

Circuit (9 min each)

A/ 500m bridges

B/ 400 kick with fins RS/LS/Back/Underwater

C/5 easy speed walk back

10 x 200 4 @fpp+20, 3@fpp+15, 2&fpp+10, 1@fpp

4 times through - fins optional

25 sprint on 1:00

35 sprint - last 15 of 35 kick on 2:00

65 sprint - last 15 of 65 kick on 3:00

when done

800 straight - all the equipment

600 by 50 Fr/fly/fr/bk/fr/br

200 Kick fast 5m in and out of walls

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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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