Fri Oct 11am

kennethjohnanderso
Oct 10, 2024
1 min read

5 * 800

1) flow with fins

2) 4 * 200 on FPP + 30, +20, +10, FPP

3) 10 * 75 Swim or Pull on fpp 4 then 30s, 3 then 30s, 2 then 30s, 1 - maintain stroke count

4) Dr/S/K/s by 25, 50, 100 or 200

At 7:05

5) swim for time

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Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

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