Thu July 3 pm
- kennethjohnanderso
- 6 days ago
- 1 min read
400 done as 50 A-OK/50 swim
300 with fins 6 kicks off every walls
200 Kick "-"
3 x 100 IM 1) K/S, 2) S/K, 3) swim
3 x 50 descend to 200 Pace
A/
four times thru
5 & glide on 40s, 6s vertical kicking on 30s, kick acceleration on 30s
2x(8x25) +4 min include 100m active recovery
rd 1) swim on :25
rd 2) swim on :30
or
B/
8 * 100 on 1:30 - last turn flip into fast best stroke, head down off wall - kick past flags
WD
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