Sat Jan 9th!

kennethjohnanderso
3 days ago
1 min read

100 Back fist/A-OK/50 Swim

20s

100 Back/100 Breast fist/A-OK/50 Swim

20s

100 Back.100 Breast/100 Free fist/A-OK/50 Swim

20s

400 IM fist/A-OK/50 Swim

2 * 25 Kick small high frequency to big & powerful to small high frequency

50 Pull with paddles

3 * 50 IM Switch fast kick in and out of walls

50 Pull with paddles

fins 2 * 25 Kick small high frequency to big & powerful to small high frequency

9 x 75 sprint on 5:00 4 the same then if switching 3 then 2

Kick with fins no breathing 5/10/15m into walls

25 on :30

50 on :50

75 on 1:10

50 on 50

25 on :30

50 on :1:00

75 on 1:30

50 on 1:00

25 on :40

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