Sat Dec 3

kennethjohnanderso

Dec 3, 2021

1 min read

800 with fins - max 1/2 free

3 slow big dolphin kicks off wall

8 * 25 on :40 with big paddles - maximum distance per stroke SLOW

400 Kick fast kick 5m in and big push off wall (no strokes)

600 with fins 50 6 kicks/25 RA/25 LA

8 * 25 on :40 with big paddles - maximum distance per stroke or

2K1P (2-3 cycles) or smooth fly with paddles and fins

400 with proper turns

8 * 25 as above

400 come off every wall with a smooth fly stroke (no breath)

8 * 25 as above 2 * (7 * 50 ascend) on :35/50/40/50/45/50/55 + 5 if not free

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2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

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Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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