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Fri Nov 14

kennethjohnanderso

Nov 14, 2024

1 min read

KBM who are in at 6:30

600 done as RA/LA/50 Pull/50 Build on 12

4 * 75 Free or Back on 1:30 1st turn underwater, 2nd turn fast

300 Pull every 4th 25 fly or breast on 6

4 * 75 S/K/S with fins on 1:20

10 min choice

3 * 50 sprint

4 * 200 IM

Fly Kick or Sswim

Back Swim Kick

Breast = 2K1P

Free = very long arms, strong kick

Queens & 6:00 KBM swimmers

600 done as RA/LA/50 Pull/50 Build on 12

4 * 75 Free or Back on 1:30 1st turn underwater, 2nd turn fast

300 Pull every 4th 25 fly or breast on 6

4 * 75 S/K/S with fins on 1:20

Kick set <-->Aerobic set

Kick

5 times thru

2 * 15s sprint Kick on 1:00

1 * underwater on :45

50 sprint K on 1:15 4th and 5th round with fins

15s = 25 - drop board and flip into underwater sprint

Long set

3 * 400 with bridges - descend on 6:00

Last 15min

4 * 200 IM

Fly Kick or Sswim

Back Swim Kick

Breast = 2K1P

Free = very long arms, strong kick

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5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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