Tue Nov 10

kennethjohnanderso

11 minutes ago

1 min read

A/ Free or Back

12 x 100

1-3 descend Swim on 1:30

4-6 descend RA on 1:50

7-9 descend LA on 1:50

10-12 S on 1:30

B/ IM

10 x 100 IM on 2:00

1) K/S

2) S/K

3-5) Swim descend (8/10/16 kicks)

6 waterfall push off

6 x 75 1st turn a double, 2nd one is fast on 1:20

6 x 50 Build into 15m sprint kick or double breakout on 1:30

6 x 25 Speed Drill on 1:30

50 min to here

wedge se = lots of challenging options

50 on 1:15

100 on 1:45

150 on 2:15

200 on 2:45

50 on 1

100 on 1:30

150 on 2:00

200 on 2:30

600 Pull/200 Swim

Both done as Fist/A-OK/50 Swim

at least 2 dif strokes for Pull and for swim

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