kennethjohnandersoJun 281 min readFriday morning short, sweet and speedy800 OYO - Flow with fins?6 * 50 1) 15-25-10, 2) 15/25/103 triangles4*spin drill8 * 25 easy speed on 1:008 * 25 sprint walks backs on 2:007 * 100 (Pull optional) on 1:40 1-4 descend, 5-7 ascend
800 OYO - Flow with fins?6 * 50 1) 15-25-10, 2) 15/25/103 triangles4*spin drill8 * 25 easy speed on 1:008 * 25 sprint walks backs on 2:007 * 100 (Pull optional) on 1:40 1-4 descend, 5-7 ascend
Tues Dec 3400 Free/Back by 100 fist/Swim by 50 10 * 100 with fins on 1:40 Replace S with kick each time you get 7.5s rest, Replace Kick with Swim...
Mon Dec 2 pm300 Pull breathing every 3/5 if free on 5 200 IM kick on 4 100 IM 8/10/1/6 kicks off wall on 2 300 Pull with paddles on 5 4 * 50 descend...
Mon Dec 2 am400 IM flow with fins 18 * 75 on 1:20, 1:25 or 1:30 - get stronger by round 25 Fly Kick/50 Back Swim 50 Fly build/25 Back Kick 25 Back...
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