Mon Sept 21

kennethjohnanderso

1 hour ago

1 min read

800 IM flow

4 x 100 25 Drill/75 build

At 6:35

40 x 100 +/- 5 or 10s

16 on 1:40 12 on 1:35

8 on 1:30

4 on 1:25

Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30

choose your order from

A/ Free/Back by 100 3-4-5-6 kicks off walls

B/ IM or IM order

C/ 75 Free/25 Flip into Breast or Fly

D/ 75 Pull/25 PBL

or Distance 10 x 400 1-4) descend on 6:00 (+/-10)

30s

5-8) on 5:50, 5:40, 5:30, 5:20 9) on 7:00

10) fast

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