Tues Jan 9thkennethjohnandersoJan 9, 20241 min read400 on 7 4*100 Dr/S/K/S by 25EBSC 25's4 * 25 15/10 36 * 50 on 1:00 1-18) 2 fast, 1 easy 19-36) 1 fast, 2 easy6 * 100 on 2:0075 build into sprint underwater kick/ swim long6 * 100 IM on 2:00fly S/Back Kick/Br 2K1P/Free LADP-->6 kicks200 PBL
400 on 7 4*100 Dr/S/K/S by 25EBSC 25's4 * 25 15/10 36 * 50 on 1:00 1-18) 2 fast, 1 easy 19-36) 1 fast, 2 easy6 * 100 on 2:0075 build into sprint underwater kick/ swim long6 * 100 IM on 2:00fly S/Back Kick/Br 2K1P/Free LADP-->6 kicks200 PBL
Mon Feb 10800 with fins 6Kicks/Catchup/RA-LA by 25/200 Build 3 * 200 descend to 200 Pace + 10-20s with paddles Breast = 150/150/200, Fly = 150...
Thurs Feb 6 am800 with fins 100 6 kicks per side 100 build 100 6 kicks per side 4 * 25 high turnover 5 * 175 descend on 200 time plus 30 seconds...
Wed Feb 5KBM 5 X 400 descend (350, 350, 375, 375, 400) on 6 or 6:30 every 4th 25 Fly or Breast or kick 5 x 200 with fins on 3:00 75 -25- 50 -25-...
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