kennethjohnandersoApr 13, 20231 min readThursday night4003 * 100 IM 3 * 50 descend4 * 25 15/102 * 75 on 3 3 * 50 on 2:30 2 * 25 on 2:00800 with fins K/S/Dr/S by 502 * 75 on 3 3 * 50 on 2:30 2 * 25 on 2:00WD 5 * 100 ascend PB +10. + 15, + 20 + 25 + 30
4003 * 100 IM 3 * 50 descend4 * 25 15/102 * 75 on 3 3 * 50 on 2:30 2 * 25 on 2:00800 with fins K/S/Dr/S by 502 * 75 on 3 3 * 50 on 2:30 2 * 25 on 2:00WD 5 * 100 ascend PB +10. + 15, + 20 + 25 + 30
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...
Sat Dec 7th10 * 75 on 1:30 1) fist/drill/Swim 2) 25 Scull/50 build 400 Pull "-" 4 * 50 Fast Pull with paddles on 1:15 200 Kick "-" on 4:30 4 * 50...
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