Mon Nov 9th

kennethjohnanderso

11 minutes ago

1 min read

800 IM flow with fins

6 x 300 on 4:30 +/- 15s

add 50 back or 25 Fly or breast to every 300

8 x 100 on 1:40 - all with dolphin kick

1) IM

2) non-free

3) free

2nd group

4 x 25 1) 5 and glide with board --> Kick XLR8 on :45

2) 5 and glide --> kick into vertical board

4 x 50 with resistance on 1:15

2 x 25 on :45

2 x 50 with resistance on 1:15

2 x 25 on :45

2 x 50

twice thru

50 at 200 pace on 1:00

4 x 25 hold stroke count descend on :45

75 at 200 pace on 1:00

3 x 25 hold stroke count descend on :40

30s

4 x 25 underwater with fins on :45

100 PBL <--> YB crunches <--> 100 FLY

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