Wed pm 3:30-5, 5-6:30

kennethjohnanderso

Sep 21, 2022

1 min read

5 * 400 choice - switch to 350 and/or fins when needed

A/ 6:20, 6:10, 6:00, 5:50, 5:40 B/ 6-->5:20

C/5:50-->5:10

D/5:40-->5:00

Twice thru 150-200 on 3:10 6K's or 2K1P or Fly underwater recovery

4 * 50 Kick descend on 1:10

2 * 100 on 2:05 rotating focus on head position/entry/elbow/Finish

4 * 25 beautiful swimming slight descend on :30

100 off on 2:00

5 times thru

3 * 50 on 1:00 or 1:10

1 * 25 on 1:00 or 1:10

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Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

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