Thur Sept 7th

kennethjohnanderso
Sep 6, 2023
1 min read

400 Free/Back by 100 fist/swim by 50 on 8

3 * 100 IM (Fly underwater recovery, Back DA Breast 2K1P or w/Dolph kick/Free on 2

4 * 50 1) 15/25/30, 2) 15/25/30

3 * 75 best average on 1:20

75 long on 2:00

3 * 50 best average on 1:10

50 long on 1:30

3 waves of rounds of 8 * 25 best average on :25, then 30 then 25 with fins

2 * 800

1) max 1/2 free - every 4th 25 kick in tight body position

2) PB's. snorkel optional

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Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

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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