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Fri Jan 24th

kennethjohnanderso

10 * 75 on 1:30

1) fist/drill/swim 2) 25 scull/50 build


300 Swim on 5:00

4 * 75 Swim descend to 90% on 1:30

300 S/K by 25 on 6:00 - underwater is good!

4 * 75 Swim descend on 1:20

300 Swim each 100 gets faster on 5:00

4 * 25 build Kick to full speed and sprint 5 strokes on 1:00


10 * 100

1-3) descend on 1:30 +/- 5 or 10

4-7) hold #2 on 1:20

8-10) ascend on 1:30


3 triangles

3 dive and flip at flags


Start turn finish relays


Relays





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