Mon Sept 28

kennethjohnanderso

14 minutes ago

1 min read

800 IM flow with fins

at 6:28

8x50 on 1:10

1) 15-25-10,

2) 15-25-10

Sprint (30s between rounds)

3x12x50 / 60-70-80 by round

Rd1: Aerobic HR 140 max

Rd2: 2ez-1strong

Rd3: 1ez-2strong

Mid / 1:20, 1:30, 1:40 by round - 30s between round

3x10x75

Rd1: Aerobic HR 140 max

Rd2: 2ez-1 200 pace

Rd 3: 1ez-2 200 pace + 1 ez

Distance / 1:40 30s between rounds

3x10x100

Rd1: Aerobic 140bpm max

Rd2: desc 1-5 to 400 pace x2

Rd3: desc 1-3 to 400 pace x3 +1 ez

3 waves of turn countdown

Social kick with sprint 5m in and out of walls

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