Tues Mar 5 am

kennethjohnanderso
Mar 4, 2024
1 min read

10*75 on 1:30

fist/Drill/Swim
Scull/50 build

Each repeat gets stronger

400 swim with fins - every 4th 25 fly or breast on 7

300 50 fly/50 Back or Br/Fr or Bk/Br or IM on 6

300 swim with fins 75 Fly or Breast/25 choice on 5

Kim a few sprint and done - everyone else

300 Kick done as 200 IM/100 IM

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

20 Breakouts - 5 with fins, 5 dive, 5 push, 5 turn (each round of 5 in 3 minutes

400 Choice of stroke(s)

RA/LA/50 DA or 3K1P/2K1P/50 Swim

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Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

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