Wed Nov 26th am

kennethjohnanderso
24 hours ago
1 min read

400 Pull breathing every 5/3 if free

300 Kick 200 IM + 100 stroke

200 1,2,3,.. kicks off wall

8 strong 25's on :35 subtract equipment every 2

40 x 50

16 on :45 - every 4th fast

12 on :50 - every 3rd fast

8 on :55 every 2nd 1 fast

4 on 60 fast

Warmdown

3? x 200 IM with fins (take them off for Breast

drop a stroke each 1

Fly = dolphin kick

Back = DA

Br = 2K1P

Free = LA dog paddle

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Wed Nov 25th pm

KBM 400 Pull breathing every 5/3 if free 300 Kick 200 IM + 100 stroke 200 1,2,3,.. kicks off wall8 strong 25's on :35 subtract equipment every 2 4 x 25 choice of speed drills on 1:00 3-x 50 sprint on

Tues Nov 25th

8 x 50 with partner - 4 each with partner doing hand squeezes out of water 300 kick all with a board 25 10m underwater 25 piano 25 board way out in front 25 10m vertical board 200 PB low every 4th

Mon Nov 24

800 IM flow with fins 6 x 100 PBL on 2:15 1) slow 2) RA only 50 PBLLA only 3) Build 300 Kick done as 100 Smooth 100 Build 50 Strong 2 x 15s Sprint at 4:05 Three times thru 50 Build on 1:00 2 * 25

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