Mon Nov 9 pm

kennethjohnanderso

9 hours ago

1 min read

400 Fr/Bk by 100 fist/Swim by 50

300 Pull every 75 gets faster

200 Kick "-"

4 x 25 maintain SC

A/ 10x200 Fr /3:10-2:25

Three times thru

4 x 25 on 1:00

1) 5 and glide with board. --> kick xlr8 (leave board)

2) 5 and glide -> hard kick with vertical board

3 x 50 5 dolphin kicks off wall with chutes or sox on 1:20

then

8 x 25 on 1:15

1) build, 2) 15/10, 3 easy speed, 4) 15m sprint underwater kick from turn

2nd 4 with fins

last 1/2 hr

12 x 125 - first 25 sprint on 2:00 or 2:10

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