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kennethjohnanderso
Feb 151 min read

Thur Feb 15

600-800 IM wih fins (14 min - drop up to a whole stroke or 150m each)

Fly = K

Bk= 6 Kicks

Breast = Swim with 1 dolphin K/Pull

Fr = 6 Kicks


4/5 * 200 IM on 3:30 or 4

always strong 10m in and out of transitions


  1. K/S by 50

  2. S/6 Kicks by 50

  3. Swim

  4. Swim faster

  5. Swim fastest


10*100 Swim on 2:00 replace another 25 swim with kick if 10s rest


12*25 on :40 1) 15m fast, 2) 20m fast, 3) 25m fast


400, 300, 200, 100 mix & match

4 strokes with Pull, Kick, Swim and Drill

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