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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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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