Fri Oct 23

kennethjohnanderso
Oct 24
1 min read

400 Free/Back by 100 fist/swim by 50

400 IM Kick/fist/Drill/Swim by 25

400 with Paddles "-""

Lane 0,1,2

6 x 30s dryland/50m chutes/50 swim on 3:00

Lanes 3,4,5,6

8 x 50 fast from dive under bridges at 15m mark

Lane 7,8,9

three times thru

3 x 25 descend with power on :45

3 x 25 descend with rate on :45

2 x 25 15/10 on 1:00

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Thur Dec 11

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Wed Dec 10

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