Wed Mar 6

kennethjohnanderso
Mar 5, 2025
1 min read

16 * 100 with fins

1) K/S on 1:40

2) S on 1:30

Circuits

3 * 400 Bridges descend on approx PB + 45

20 * 25 at 100 pace on :50 - switch strokes after every 4

C/ 12*75 Pull 4 on 1:25 drop to 1:20 if 5s, then 1:15...

1) 50 Bk/25 Breast

2) 25 Bk/50 Breast

Three times thru

50 cruise on short rest - 35s if your 100 time is under 1:00, 40 if under 1:10

50 build on short rest + 5

50 sprint on whatever is left of 5 minutes

8 * 50 sprint Kick on 2:00

1) normal

2) head down last 5m

3) head down last 10m

3) head down last 15m

Slow pull with paddles WD - EVF

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800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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