Fri May 29

kennethjohnanderso
16 hours ago
1 min read

300 Pull with double PB

200 kick with 4 dolphin kicks into vertical board off each wall

3 x 100 IM (8/10/1/6 Kicks)

3 x 400 descend to PB + 25-35s on 5:45, 6 or 6:15 (about 1 min slower than best)

3 x 200 at 1/2 last 400 time on 4:00

3 x 100 under 1/2 best 200 time on 3:00

12 x 75 4 on fpp +10, 4 on fpp +5, 4 on fpp

1-2) 25 fly/50 back

3-4) 50 Fly/25 Back

or similar idea for 2 other IM order strokes

or Fly/Back, Bk/Br, Br/Fr

400 IM flow with fins

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