Fri Oct 23

kennethjohnanderso

11 minutes ago

1 min read

400 swim

100 kick

100 pull

12x25 @:45

4 pull Dec to 95% effort
4 kick Dec to 95% effort
4 swim Dec to 95% effort

Circuit 1

3x300 @6:00 swim bridges Dec to 800 pace (backstroke option)

Circuit 2

3xthru: FLY (some SP fins)

8x25@:30 hold sc and time

30sr

50 fast fly 1:30

Circuit 3

6 x 25 on 3:00

1) sprint underwater Kick from blocks

2) sprint swim from blocks

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