Jan 4th 7:30-9:00

kennethjohnanderso
Jan 4, 2022
1 min read

400 Fr/Bk by 100 fist/swim by 50

300 Build pull maintain stroke count

200 IM K/S by 25 (build kick one stroke into fast turn)

4 * 25 15/10 (start these at 7:45)

10 * 100

1-3) descend on 1:40 +/- 5

4-7) hold #2 on 1:30 +/-5 8-10) ascend on 1:40 +/- 5

100-200 easy off stroke

4 times thru 25 K on 1:20 50 K on 1:20 75 K on 1:20 fins for rounds 3 and 4 if not making it

3 * thru 2nd round with choice of equipment. 3rd round Breast or Fly

4 * 25 smooth on 35 50 strong on 1:10 4 * 25 smooth on 30

75 strong on 1:30

4 * 25 smooth on 30

100 strong on 2:00

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