Wed Jan 6 am

kennethjohnanderso

Jan 5

1 min read

Updated: Jan 7

800 IM flow with fins

Fly - 1/2 underwater recovery 1/2 choice

Back 1/2 double arm. 1/2 choice

Breast 1/2 choice, 1/2 2K1P no fins

Free 1/2 long arm dog paddle, 1/2 choice

10 x 25 on 1:00

1) build

2) 5 and glide/ kick XLR8

3) speed drill

4) under water kick

5) 15/10

40 x 25 on :45

1) sprint with paddles

2) sprint Kick rotating by round

3) sprint

4) & 5) smooth - 2 breaths max

800, 600, 400, 200

mix and match

at least 3 diff strokes

may do distance with fins

Swim strong

Pull with paddles long

Kick

Drill

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