Thur Oct 17

kennethjohnanderso
Oct 16, 2024
1 min read

300 on 5

3 by 100 IM (dolphin, flutter, reg Kick) on 1:45,

4 * 50 build to great turn and 15m sprint underwater on 1:15

6 * 25 1) 15/10 on 1:00, 2) 5 & glide on 45

4 * 50 build to great turn and 15m sprint underwater on 1:15

twice thru

300 long with fins on 5

4 * 25 on 10s rest at 100 pace on 3:00

200 double arm back with fins on 4

2 * 50 sprint with fins on 1:30

300 Pull on 5:00

1 * 75 sprint from blocks

6 * 100 IM 8/10/1/6 dolphin kicks off walls

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800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

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