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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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