Thur Apr 16
- kennethjohnanderso
- Apr 16
- 1 min read
400 Fr/Bk by 100 fist/Swim by 50
300 IM Drop a stroke or parts of strokes (min 100K)
6 x 75 on 1:20
1) fast turn/long turn
2) underwater turn/fast turn
3) double turn/fast turn
4 * 50 1) 15-25-10, 2) 15-25-10
9 * 300 on 4:40, 4:45 or 5
1-3) free descend, 4) strong stroke
5-6) free long, 7) stroke
8) free long, 9) stroke fast
Breast 3),6) and 8) 250 drill/S by 50
strong = 200m
WD
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