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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Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

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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