kennethjohnandersoSep 61 min readFriday Sep 6Warm up400, 4 * 100, 4 * 50 descendAt 3:204 * 25 (15m sprint/10m long)5 * 50 test set 5 * 50 on 1:00 from a dive 1 wave at a time. balance, body position and breathingWD
Warm up400, 4 * 100, 4 * 50 descendAt 3:204 * 25 (15m sprint/10m long)5 * 50 test set 5 * 50 on 1:00 from a dive 1 wave at a time. balance, body position and breathingWD
Wednesday Dec 11600 with fins 200 Free/Back by 100, fist/swim by 50, 100 IM no board K/6 kicks/Swim with dolphin K/6 kicks 3 * 400 on 20-30s rest 1)...
Tuesday Dec 101200 S/K/Dr/S with fins 3 * 300 with increasing effort 1) Pull 2) Pull with paddles 3) every 4th 25 Fly or Breast 6 * dive and underwater...
Sat Dec 7th10 * 75 on 1:30 1) fist/drill/Swim 2) 25 Scull/50 build 400 Pull "-" 4 * 50 Fast Pull with paddles on 1:15 200 Kick "-" on 4:30 4 * 50...
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