Thur Jan 22

kennethjohnanderso

Jan 22

1 min read

400, 4 x 100, 4 x 50 descend

4 * 25 Zombie Kick on 1:00

1:00

6 x 25 with chutes on :45

1:00

4 x 25 15/10

1:00

8 x 10s vertical Kick/20s off

12 x 50 sprint (finish strong) on 3:00

8 x 100 long on 1:30

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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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