Mon Nov 4

kennethjohnanderso
Nov 3, 2024
1 min read

800 Flow with fins

300 Pull 5

4 * 75 kick descend 1:30

250- 300 S on 4:30

4 * 75 Pull descend 1:20

300 Kick (200 IM + 100 IM) on 6

4 * 75 Swim descend on 1:05, 1:10 or 1:15

A/ 4 * 700-800 n 1:00

1) D 3 dolphin kicks and great break out off walls

2) "-"

3) 4 * 200 on 10s rest

4) 800 fast

B/Back

6 * 100 RA 1-3 descend & hold on 1:40

6 * 100 LA 1-3 descend & hold on 1:40

6 * 100 Swim 1-3 descend & hold on 1:30

3 * 200 swim descend (3rd 50 Kick)

C/ Breast or Fly

four times thru

1 * 25 on :35

2 * 50 on :55

3 * 75 on 1:10 (could be Stroke/Free/Stroke

3 * 200 kick descend

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