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Thurs Dec 5

  • kennethjohnanderso
  • Dec 4, 2024
  • 1 min read

10 * 100 with fins

alternate Swim on 1:30 and K/S on 1:40


5 * 200 1-3 descend, 4 long - extra 30 and 5) fast

A/ descend Pull - paddles opt'l

B/ Pull w/ Paddles or Swim

C/ 75 Br or Fly with equip. 50-25-50-25-50

D) Choose your own adventure - Br with double pullouts for example


on 3:30 +/15, 30 or 45s


3 rounds of 3 waves of 8*25

Rd 1 - swim on :25

Rd 2 - swim on :30

Rd 3 swim wih fins on :25


Last 20 minutes

600 steady

800 IM Flow with fins

KBM

25 min trial wup


400 "-" split

10 * 50

1 on :45, 2 on 50, 3 on :55, 4 on 1:00

6 * 25 on 45 15/10 with 15 done at 90, 95, 100%


from the blocks 50-25-50-25

both 25's sprint, 50's descend from 200 pace



 
 
 

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