Oct 20th pm

kennethjohnanderso
21 hours ago
1 min read

800 IM Flow

400 "-",

3 x 100 IM 1) with flutter, 2) with dolphin, 3) regular

3 x 50 descend

4 x 25 at P100 from dive

KBM Bridges

Queens

13 x 100 Fly or Breast on 1:40

4 fly, 1 free, 3 fly, 1 free, 2 fly, 1 free, 1 fly, 1 free

Free/Back

12 x 150 smooth on 2:15??

1 smooth, 3 @ FPP +10, 2 smooth, 2 @ FPP + 5, 3 smooth, 1 @ FPP

15s sprint kick on 1:15 until time to warmdown (10 min)

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