Tue Jan 28 am

kennethjohnanderso
Jan 27, 2025
1 min read

400 with fins Free/Back by 100 fist/swim by 50

3 * 100 descend to 400 Pace +/- 5s

200 Pull build with Paddles

4 x 50 1) 15-25-10, 2) 15-25-10

Twice thru (3 or 4 for Queens at night)

2 waves of broken 200 (10s at 50)

in between 200/150/100/50 (12 minutes - 10min swim/2 min rest)

going from long drills to shorter faster swimming.

five times thru on 4-5 min 3 or 4 times for Queens

25 easy speed from dive

75 25 Drill/50 swim with 10m off last wall

1 breakout, 1 fast turn

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