Tue Nov 14 amkennethjohnandersoNov 14, 20241 min read800 SKPS 7 * 200 pace time drops by 5s per 200 ie 3:00-2:302x8x25 on :30 (3 waves)10 * 100 S/K up down 10s rest on 1:50
Sat May 10 - Zajak - taper1/2 hour warm up - include 5 min of speed work 24 min set (2:00 per 50) 50 Sprint from a dive Push 50 @ 200 Pace Dive 50 Sprint Dive 50...
Fri May 9400 free/Back by 100 fist swim by 50 3 * 100 3rd 25 fast streamlined kick 5 * 50 1-3 descend to 200 Pace then hold on 1-2) on 1:00 3-5)...
Thur May 8th300 Pull 4 x 75 Swim with fins descend to 100 speed 300 Kick (200 IM + 100 best stroke) 4 * 75 with paddles - descend very long only...
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