Saturday Jan 3rd

kennethjohnanderso
Jan 2
1 min read

800 IM flow with fins

Fly - 1/2 underwater recovery 1/2 choice

Back 1/2 double arm. 1/2 choice

Breast 1/2 choice, 1/2 2K1P no fins

Free 1/2 long arm dog paddle, 1/2 choice

4 * 50 1) 15-25-10, 2) 15-25-10

4 * 25 Zombie Kick

3 x 400 on 6:20 descend while maintaining stroke count and breathing every 3

12 * 50 Kick on 1:10

1-4 descend

5-8 hold

9-12 fast (different stroke)

3 * 800 IM done as

Fly or Breast = kick "-"

Back or Free = Paddles with build kick

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Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

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