Wednesday morning

kennethjohnanderso
Sep 13, 2022
1 min read

400 with snorkel - other equipment optional

300 IM K (200 IM + 100 IM)

200 "-"

4 * 25 15/10

5 * 50 test set ↔ 100 Pull/50 strong/75 low stroke count/25 fast ↔ 3 * 100 IM Fly underwater recovery/BK DA/Br 2K1P/Free Long arm dog paddle snorkel?

5 * 200 kick 1-3 descend 4 * 5 hold

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Mon Dec 8

1000 with fins (800 if max 1/2 free) Swim Kick Drill Pull Swim 200 SSS 200 Pull breathing every 3 and/or 5 200 build kick 200 1,2,3... 8 fast kicks off walls twice thru 25 choice or 5 & glide 25 choi

Sat Dec 6th

4 x 250?-300 1) breath every 3/5 if free on 6:00 2) free - fast tuns on 5:30 3) IM - 75 build each stroke to last 15m kick into wall on 6 4) non free - fast turns on 5:30 8 x 25 on 1:00 1) 5 & glide -

Fri Dec 5

3 x 3 x thru 1st round 100 smooth 1) Free, 2) IM, 3) no free on 1:45 10 s vertical kick arms at chest 2nd round 125 smooth 1) Free, 2) IM, 3) no free on 2:10 10 s vertical kick arms on shoulders 3rd r

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