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Mon Nov 2nd and/or

kennethjohnanderso
4 hours ago
1 min read

A/

600 Pull very 4th 25 PBL

400 Swim -very 4th 25 Kick (12m underwater)

200 Kick

6:40 to here


8 x 400 on 5:45 or 6

1-4 descend (may be pull)

30 s

5-8 descend swim


WD


800 IM flow with fins

1st 25 of each 200 = ez speed


B/

4 x 100 build into 75 then 15m strong kick (any stroke)

3 x 300 Swim descend with fins

(100 6 kicks/50 Swim)


Group A 2 x 25 on :30, Group B 2 x 25 on :30

4 x 25 each group

6 x 25 each group

8 x 25 each group


repeat Kick


twice thru 28 x25 with fins - xtra 50s rest between rounds

4 x 25 free swim on :35

3 x 25 sprint underwater kick on :35

3 x 25 free swim on :35

2 x 25 sprint underwater kick on :35

1 x 25 free swim on :35

1 x 25 sprint underwater kick on :35




 
 
 

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