Jan 28th

kennethjohnanderso

Jan 28

1 min read

3 x 800 - 2:00 rest

1) with fins RA/LA/50 S - alternate Free and Back

2) Pull every 4th 25 rotate thru Kick on front/Side/Back/Side

3) 4 x 200 descend Free or Back on 2:45 or 3

or 3 x 200 descend Breast (2K1P/S/Fast hands/Swim

20 x 100 on 1:50

5 Fly or Breast /1 free

4 Fly or Breast/1 free

3 Fly or Breast/1 free

2 Fly or Breast/1 free

1 Fly or Breast/ 1free

3 x (8 * 100)

Descend 1-3 by round last round best average

1:30 between rounds

Pace = 1:20 1:40

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