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kennethjohnanderso
Jan 18, 20231 min read

Thursday Jan 19th

800 IM with fin

Fly = 150 Kick varying tempo and amplitude/50 Swim Bk = 6 kicks/side

Br = Swim with dolphin kick

Fr = 6 kicks/side


four times thru


2 * 75 long choice on 1:15

1 * 50 start strong descend to fast by 4th round on 1:15 (#3 = 200 pace


8 * 100 on 2:00 last wall 15 m underwater 1) smooth underwater 2) fast underwater


4 * 50 - between 100 and 200 Pace (10 minutes total)


3 waves of XYZ on 1, 2, 3 X = 25-75

Y = 50-150

Z = 75-200


300/200/100 mix and match 3 strokes with S, P and Drill




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