Tue Nov 14 am

kennethjohnanderso
Nov 14, 2024
1 min read

800 SKPS

7 * 200 pace time drops by 5s per 200 ie 3:00-2:30

2x8x25 on :30 (3 waves)

10 * 100 S/K up down 10s rest on 1:50

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500 Snorkel and Fins 400 Swim 300 Pull with knuckle paddles 200 Kick 100 Build 200 Kick 300 Pull with knuckle paddles 400 Swim 500 with snorkel and fins three times thru 50 descend to 200 pace 100 asc

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20 x 100 - xtra 20 s to put on or take off fins 4 on 1:40 with fins 4 on 1:40 w/o 4 on 1:30 with fins 4 on 1:30 w/0 4 on 1:20 with 6 x 25 1) 5 and glide/2 rockets/Kick xlr8 2) 15/10 3 x thru 12m wit

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