Wed May 17thkennethjohnandersoMay 17, 20231 min readWarmup of your choice (min 1500m)200-300m of sprinting Your choice of distances and ctrokes - all from the blocksX * 50 warmdown - ascending pace times
Warmup of your choice (min 1500m)200-300m of sprinting Your choice of distances and ctrokes - all from the blocksX * 50 warmdown - ascending pace times
Sun Mar 16, 8-10 am LCM300 Choice 300 Kick - redline 300 Pull - build 2 or 4 * 50 first 15, last 10m fast 30 * 50 from dive on 2:30 (1-3 descend then Equal to...
Sat March 15 LC part 210/9*150 on 2:45/3:00 1) long 2) middle 50 fast kick 3)&4) IM drop a stroke 5) Strong kick with fins - Build arms Double up/Double down...
Sat Mar 15 Long course12 * 75 on 1:30 – bobs when stopping in middle alternate 5 easy, then 3 explosiongs 12 x 100 50 build stroke/aggressive turn and swim...
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