Thur June 11

kennethjohnanderso
8 hours ago
1 min read

800 Flow with fins

if any or all of it is free then 6K/side or underwater recovery

600 PBL/Pull/2 PB's

Straight thru max 4 rounds free

4 x 100 descend to 800 pace on 1:40

4 x 75 descend to 400 pace on 1:20

4 x 50 descend to 200 pace on 1:00

4 x 25 descend to 100 pace on :40 min

1 min rest

4 x 50 at 200 pace on 1:00

55 min to here

4 sprint walkbacks

500, 400, 300, 200

mix and match 4 strokes

with swim w/ fins, pull, drill and swim

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