Thursday Dec 12

kennethjohnanderso

Dec 11, 20241 min read

800 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 on 1:35

300 Kick (200 IM long/100 stroke strong)

4 * 75 Swim descend on 1:05

3x3x200 /3:30-4:00 D1-3 by set, last set best avg.

OYJ

400 3 * 100 IM

4 * 50 build & descend

4 * 25 15/10

5 min OYO

50 Sprint from blocks for time

4 * 25 15/10

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