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kennethjohnanderso
Jan 14, 20231 min read

Saturday Sunshine

Warmup and be ready to start at 8:20

300, 3 * 100, 3 * 50 descend


Fly or Breast


20 * 100 on 1:50

5 stroke, 1 free

4 stroke, 1 free 3 stroke, 1 free

2 stroke, 1 free

1 stroke, 1 Free

WD - 8 * 75 Bk/Br/Free with fins and dolphin kick


IM 3000 IM wheel done as 3 time thru (250’s on 4:30 - adjust)

25 Fly/50 Back/75 Breast/100 Free 50 Fly/75 Back/100 Breast/25 Free 75 Fly/100 Back/25 Breast/50 Free

100 Fly/25 Back/50 Breast/75 Free


Distance 5 * 800 descend on 11 or 11:30

Aerobic Power

20 * 150

5 on FPP+15

3 EZ 4 on FPP + 10

2 EZ

3 on FPP + 5 1 EZ

2 on FPP

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