Fri June 12

kennethjohnanderso
13 hours ago
1 min read

400 Flow with double PB

400 Flow with fins

10 x 100 (Br -75's)

100 Drill on 1:45

100 Swim on 1:30

100 Drill on 1:45

2 x 100 Swim on 1:25/1:20

repeat with fins 10s faster

2 x thru

20m sprint 175 smooth on 8

25m sprint 175 smooth on 8

30m sprint 175 smooth on 8

or also on 8:00

1) 4 x 50 descend to 200 pace on 1:00 then WD

2) 4 x 50 at 200 pace on 1:00 then WD

3) 4 x 50 descend to 200 pace on 1:00 then WD

4) 4 x 50 at 200 pace on 55 then WD

5) 4 x 50 descend to 200 pace on 1:00 then WD

6) 4 x 50 at 200 pace on 50 then WD

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