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kennethjohnanderso
Nov 17, 20231 min read

Friday Queens pm swim

6 * 300 on approx 5 smooth with a slight natural descend (except 4)


1) smooth swim - fins optional

2) add paddles

3) add PB take off paddles

4) PBL with paddles

5) swim

6) swim with fins and paddles


6 times through


100 long on 1:45

75 strong and smooth on 1:30

50 Choice on 1:15 to get ready for

25 sprint on 1:00


or 8 * through best average

100 on 1:30

75 on 1:00

50 on :45

25 on 20


5 * 200 with fins - 3rd 50 strong tight kick

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