Monday Jan 23

kennethjohnanderso
Jan 22, 2023
1 min read

Queens

arrive at 6:00 and do the last 1/2 hour OYO after doing this workout or

arrive at 6:30 and do the workout

800 IM with fins - your choice of how you complete it - 15 mins

600 Pull - every 4th 25 off stroke 400 IM done as 16 * 25 on 3-5s rest - great breakout

200 K work 5m in and 5m out of walls

40 minutes to here

6 * 200 ascend on 2:45, 3:00 or 3:15 or 175m

3rd 50 Kick - no board or 2K1P breast

Fly (50 Fly/25 choice/25 Fly/50 dolphin Kick/25 choice build into 25 fly)

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Thur Dec 11

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Wed Dec 10

12 * 100 on 1:40 1-3) smooth 4) faster - maintain stroke count 5-7) Smooth 8) 400 pace 9-11) smooth 12) faster again 200 drill 3 x out in out turns descending - plant feet firmly and quickly 100 dri

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