Sat Oct 10th

kennethjohnanderso

8 hours ago

1 min read

400, 3 x 100 descend, 2 x 50 descend

4 x 25

1) 5 and glide --> Kick acceleration

2) Build

3) easy speed from dive

4) 15/10

5 x 175 on 3:00 (if 200 time under 2:10) or 3:15

Descend trying to hit 200 time on 3

reset with

400 IM flow with fins - double up on stroke you are getting ready for

6 rounds descend rounds 1-3 (3-5 all out)

25 on 1:00

50 on 1:00

75 on 1:00

200 K/S with fins

8 x 100 S/K on 2:00

+/- 10s

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