Sat May 31

kennethjohnanderso

May 31, 2025

1 min read

8 * 100 50 Dr/50 Swim on 2:00

Rounds 1&2 no equipment

Rounds 3&4 Pull Buoy

Rounds 5&6 fins

Rounds 7&8 Choice

10 min choice

150-200m worth of sprinting (2 or 3 repeats) 15 min

Sprint Kick

200 on 8:00

2 x 100 on 5:00

6 x 50 on 3:00

400 Swim on 8:00 at 1500 Pace

2 * 200 on 5:00 at 800 pace

6 * 100 on 3:00 400 pace

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Sat Oct 24

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

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

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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