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Fri Jan 12

  • kennethjohnanderso
  • Jan 11, 2024
  • 1 min read

200 Swim 4th 25 Fly or Br

200 Pull - 4th 25 Fly

200 Swim - 4th 25 Fly or Br

200 PBL - 4th 25 kick on PB


50's on 1:10 until 6:25 25 build into fast turn and swim easy off stroke for remainder


Circuit 1

40/36/32 * 25 fly or breast on :25, 30 or :35


Circuit 2

Turns and breakouts


Circuit 3

6 * 200

1 stroke build

2 smooth free

1 stroke strong

1 smooth free

1 stroke fast

or

free build

2 * 150 fast kick

free strong

1 * 150 fast kick

2 stroke fast


 
 
 

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