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kennethjohnanderso
Dec 5, 20221 min read

Monday Dec 5th

800 IM with fins done as dolphin kick

6 Kicks/side

Breast with a dolphin kick

6 kicks/side


300 Pull on 4:00 or 4:30 4 * 75 kick descend on FPP +15, FPP + 10, fpp+5, FPP

300 Swim on 4:00 or 4:30 4 * 75 pull descend on 1:30

300 kick (each 200 gets faster - if 200 IM/100IM then build to fast last 100)

10 min break - easy swim - stretch 4 * 75 on 4:00 - sprint from blocks


8 * 25 speed drills on 2:00


200 for time


8 * 25 speed drill on 2:00


3 sprint choice distance and stroke


WD



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