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Mon Oct 26

kennethjohnanderso

46 minutes ago

1 min read

800 IM flow with fins (do not have to do 200 of each stroke)

be aware of body and head position

3 x 100 IM

1) with free kick

2) with fly kick

3) regular kick

5 x 50 descend SC and/or time

at 6:40

100 on 2, 2:15 or 2:30

200 on 3, 3:15 or 3:30

300 on 4, 4:15 or 4:30

400 on 5, 5:15 or 5:30

200 on 3, 3:15 or 3:30

300 on 4, 4:15 or 4:30

400 on 5, 5:15 or 5:30

300 on 4, 4:15 or 4:30

400 on 5, 5:15 or 5:30

400 on 5, 5:15 or 5:30

finished at 7:20, 7:25 or 7:30

or

14 x 100 on 1:45

4 fly or breast, 1 free

3 fly or breast, 1 free

2 fly or breast, 1 free

1 fly or breast, 1 free

8 x 100 IM Pull with paddles on 2:00

8, 6 or 4 times through

Kick with fins - no board

descend 1-3, 4 also a sprint

1 & 2) on :30

3 on 1:00

4 on :30 underwater

8 x 25 WD on :20/30/20/40

PM (if double)

600 SKPS

400 Pull "-"

300 Kick (200 IM + 100 stroke)

3 x 200 on 3:45 descend and "-"

5 x 100 on 2:00 different stroke

12 x 25 on 4 on 1:00, 4 on 1:15, 4 on 1:30

1) build

2) 5 & glide, kick xlr8 great touch

3) easy speed from dive

4) 15/10

4 times thru

20m sprint on 1:20

35m sprint on 1:20

50 6 kicks or 2K1P on 1:40

50 sprint from 1:40

Recent Posts

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5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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