Mon Nov 24

kennethjohnanderso
2 days ago
1 min read

800 IM flow with fins

6 x 100 PBL on 2:15

1) slow

2) RA only 50 PBLLA only

3) Build

300 Kick done as

100 Smooth

100 Build

50 Strong

2 x 15s Sprint

at 4:05

Three times thru

50 Build on 1:00

2 * 25 sprint on 1:00

100 long off stroke and/or drill on 2:30

5 x 200 on 3:00 descend 1-4 to 800 pace and hold

or option to repeat set from above if going to Quebec cup

400 choice

100 sprint from blocks for time

3 x 200 ascend on 3:20

4 * 100 on 1:30, 1:45, 2:00, 2:15

smooth 25s to foot touch (waterfall turns) if time

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