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 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

Thur Sep 17

800 IM flow with fins 3 x 100 descend to 400 pace 3 x 50 descend to 200 Pace at 6:35 8 x 25 on 1:00 1) build 2) 5 and glide - vertical dolphin kick - speed drill - kick xlr8 3) easy speed 4) 15/10 In

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