Wed June 21

kennethjohnanderso

Jun 21, 2023

1 min read

300, 3 * 100, 3 * 50 descend

4 * 25 (15/10)

9 * 200 on 3, 3:15 or 3:30

3 smooth, 1 build stroke

2 smooth, 1 strong stroke

1 smooth, 1 fast stroke

twice thru (2-3 min between rounds)

6 * 25 K on :25 or :30

1 * 50 kick on 55 or 1:05

4 * 25 K on :25 o

2 * 50 kick on :55

2 * 25 Kick on :25

3 * 50 kick on :55

may do 2nd set with fins

300 Swim smooth - start of every 4th 25 sprint dolphin kick 7-15m off wall

4 * 75 PBL or pull (alternate 25 Bk/50 Br and 50 Bk/25 Br on fpp 4 * 75 as above plus 10s

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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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