kennethjohnandersoNov 61 min readThur Nov 7 amWarmup up OYO - at least 1200m - include some speedwork10 * 50 fast in 50 minutes hopefully on something close to 4:00, 5:00 then 6:00 maintaining a high speed without loss of techniqueWD
Warmup up OYO - at least 1200m - include some speedwork10 * 50 fast in 50 minutes hopefully on something close to 4:00, 5:00 then 6:00 maintaining a high speed without loss of techniqueWD
Thursday Dec 12800 IM flow with fins 400 IM K/S/Drill/S by 25,/50 or 100 300 Pull on 5 4 * 75 Kick descend on 1:45 300 Swim on 4:30 4 * 75 Pull descend...
Wednesday Dec 11600 with fins 200 Free/Back by 100, fist/swim by 50, 100 IM no board K/6 kicks/Swim with dolphin K/6 kicks 3 * 400 on 20-30s rest 1)...
Tuesday Dec 101200 S/K/Dr/S with fins 3 * 300 with increasing effort 1) Pull 2) Pull with paddles 3) every 4th 25 Fly or Breast 6 * dive and underwater...
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