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Fri Feb 27

kennethjohnanderso
Feb 26
1 min read

twice thru

25 Pull very long and efficient on :30

25 Kick on PB build on :30

2 x 25 Swim IM order on :25

right into

twice thru

50 Pull very long and efficient on 1:00

50 Kick on 1:00

3 x 50 IM switch on :55

75 Pull on 1:30

75 Kick on 1:30

2 x 75 1) Fly/Bk/Br, 2) Bk/Br/Fr on 1:30

twice thru

50 Pull very long and efficient on 1:00

50 Kick on 1:00

3 x 50 IM switch on :55

twice thru

25 Pull very long and efficient on :30

25 Kick on PB build on :30

2 x 25 Swim IM order on :25

8 x 25 on :45

1) 5 and glide into K xlr8

2) Build

3) Easy speed

4) breakout

5 dive walk backs for time

400 OYO

Broken 200 (10s at 50) or

IM 5 at 25, 10 at 75, 10 at 150, 5 at 175)

WD 400, 300 , 200, 100 mix and match

or optional sprint of choice

WD 200, 15, 100, 50 mix and match

Recent Posts

400 Pull 50 with 2 PB's/25 Pull/25 PBL 300 Swim with 5 dolphin kicks off each wall 200 easy kick with fast 5m in and out of walls 100 IM with 8/10/1/6 kicks off walls 4 * 4 rockets on 1:30 8 x 25 on 1

300 3 x 100 3 x 50 descend 4 x 75 with fins 6 kick pause to 4 kicks to 2 to none to high turnover 300 choice at 8:25 2 x 50 sprint from dive 11 x 50 kick on 2:00 1-5) regular kick 6-8) with chutes 9

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200,

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