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Thu Oct 9

  • kennethjohnanderso
  • Oct 8
  • 1 min read

600 IM flow with fins

4 x 50 1) catch under board/swim, swim/catch under board on 1:15

8 * 25 1) build, 2) easy speed, 3) 15/10, 4) underwater dolphin kick on :45


21 minutes to here


Choose from 9 x 300 on 5:00 3 smooth free

1 build stroke or IM (Fly/Back/Breast

2 smooth free

1 strong stroke or IM/ 1 smooth free

1 fast stroke or IM


or


45 * 50

1) free on :45

2) fly or breast on 50 (leave early if needed) 3) fly or Breast on :55


or


3 x 1000 on 30-45s rest

1) 800 (Hr<140)/200 stroke strong

2) 800 (HR<155)/200 stroke long

3) 800 strong and "-"/200 stroke turn fast/swim easy


25's with fins on


1) kick accelerations on 1:15

2) smooth underwater kick

3) sprint surf kick

4) swim fast


 
 
 

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