Wed July 6

kennethjohnanderso
Jul 5, 2022
1 min read

400 Fr/Bk by 100 fist/swim by 50

300 Pull with paddles

300 RA/LA/Kick drill/Swim by 25 each 100 gets faster

200 IM kick

200 IM Kick/Swim

200 IM

1-4 * 100 Choice - consider IM with 8/10/1/6 dolphin kicks off walls

OSC swimmers

speed if needed then

Ben - broken 200 back, 20 min fast 100 free (75/10s/25)

Katie - broken 200 free and/or 75 sprint Fly?

Ryan broken 200 Fly

Others (45 min?)

3 * 400 descend - choice of equipment - on 7:00

mix up within 400, each 400 the same

16 * 75 on 1:30

1) sprint

2-4) smooth

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Saturday morning test set

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Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

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