Thur Sept 10

kennethjohnanderso

Sep 9

1 min read

OYO until 6:15

400 long walls on 7

300 fast walls on 5

3 x 100 choice on 1:40

4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10

2 waves of test set (this is to give you an idea of what the 10 x 100 will be

6 x 100 (score = pace time + fastest repeat time + slowest repeat time

400 SKPS

3 rounds done in 3 waves so about 6-8 min rest between rounds

(whole set takes 30 min

round 1 8 x 25 best average on :25

round 2 8 x 25 dif stroke on :30

round 3 8 x 25 with fins on :20

WD with 400 smooth 25 RA/25 LA/50 swim

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