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kennethjohnanderso
Jun 181 min read

Tues Jun 18

800 with fins 50S/50 Flow

3 * 150 Pull with paddles - build and descend

3 * 100 Kick with fins Build and descend

Vertical Kick (3 * 5s on/15s off - easy 100) times 2

4 * 25 15/10


twice thru 1st round with fins

5 & glide

5 and glide/swim/underwtaer sprint kick to finish from 7.5

25 Build to middle turn/flip and continue

25 spin drill

25 @ 100 Pace


four times thru

3 * 25

1 * 15 to flip

50 @ double 25 times


400 Choice

100 Sprint

400 done as RA/LA/Kick drill/Swim

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