Thur Nov 12

kennethjohnanderso

4 hours ago

1 min read

400 free/back by 100 fist/swim by 50 with fins

300 Pull with paddles - middle 100 PBL

200 kick - work in and out of walls at 6:18

8 * 50 descend SC and time on 1:10

- may try two dif strokes (1-5, 3-8?)

at 6:40

50 sprint for time from blocks

12 * 20m on 1:15

1) ez speed from dive

2) sprint from push

3) sprint from dive

4) ez speed from push

50 sprint for time from blocks

8 X 25 speed work

leave time for:

400 WD with fins 5 dolphin kikcs of every wall - vary speed

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