kennethjohnandersoApr 19, 20231 min readThurs morning aerobic5 * 200 IM on 3:301) Kick - start early 2) K/S by 50 on 4:003) K/S by 254) 50 Swim/150 Drill5) Swim30 * 75 of fppextra min after#10, #18, #24, #28800 600400200Mix and match 4 strokes withK, P, Drill and Swim
5 * 200 IM on 3:301) Kick - start early 2) K/S by 50 on 4:003) K/S by 254) 50 Swim/150 Drill5) Swim30 * 75 of fppextra min after#10, #18, #24, #28800 600400200Mix and match 4 strokes withK, P, Drill and Swim
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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