Tues Jan 20th

kennethjohnanderso
3 hours ago
1 min read

400 Fr/Back by 100 light Kick with fins (25 fist/25 A-OK-50 regular)

3 x 100 IM

1) w/ dolphin Kick, 2) with free kick, 3) regular kick

4 x 25 underwater kick on :45

At 6:20

6 * 50 on :50 1) fast 5 smooth

30s rest

300 Pull Strong - every 4th 25 fly or breast on 4:30

6 x 50 on :55 1 fast, 2 smooth

30s rest 300 with fins "-" on 4:30

6 x 50 on 1:00 2 fast, 1 smooth, 1 fast, 2 smooth

300 with paddles on 4:30

6 x 50 on 1:05 2 fast, 1 smooth

200-250 kick on 4:30

6 x 50 on 1:10 3 fast, 1 smooth, 2 fast

300 Pull no free on 6

6 x 50 all fast on 1:15

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