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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Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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