Wed Kicking it into high gear Mar 16 pm

kennethjohnanderso
Mar 16, 2022
1 min read

400 FRIM 300 Fly 25K-50 Dr-25 S 4 * 50 descend to 200 Pace 100 Choice 2 * 25 15/10 Fast 50 from blocks for time

3 * 100 Kick descend

3 * 100K @ FPP + 15, 30s 4 @ FPP +10, 5 @ FPP miss one then skip and try to make another

score + pace and number made

200 Easy

4 * 8 * 25 on :40 - first 2 rounds paddles opt, 2nd 2 rounds wear paddles if possible 1-2) RA 3-4) RA with PB 5) RA PBL 6) Pull with both arms

7-8) Swim

9-16) repeat LA

24 * 100 3 on FPP + 10 2 on FPP + 5 1 on FPP

can switch strokes and/or pace times after 12, can do 75 stroke A-flip into stroke B use your imagination

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Thur March 12

400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

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