Tue Dec 7 am

kennethjohnanderso
Dec 7, 2021
1 min read

5 * 200 descend on 3:00 or 3:15

- awesome turns please 6 * 150 on 2:30 or 2:45

1) Fly/Bk/Br

2) Bk/Br/Fr

9 * 100 smooth with fins and paddles

2 on 1:25, 1 on 1:15 +/- 10

three or four times through

25 kick on :50 or 1:00

50 kick on same

75 kick on 1:40 or 1:50

100 kick on same

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25 min, 3 repeats choose from 400 Pull breath every 3 600 IM flow fins 6 x 50 1-3 kick descend 300 -400 50 Drill/50 Build - stroke dependent 300 IM Dr/S/K by 25 12 x 25 Fly or breast on 5-10s rest 4

Sat Nov 14/2026

Do three repeats of at least 2 of: 800 IM flow with fins 600 done as Fly K/back 6kicks/side/Br 2K1P/Free 150 Build 800 Pull with paddles 600 IM 50 Drill/100 Swim drop a stroke 10 x 50 fly or breast o

Fri Feb 12

Right into it! 12 x 100 6 on 1:40 4 on 1:30 2 on 1:20 - max 6 of them free Circuits A - 12 * 25 on 1:30 or 6 x 200 with fins under bridges B- 18 x 25 on 1:00 1&2) Chutes <--> no Chute with partner

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