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kennethjohnanderso
Mar 41 min read

Tues Mar 5 am

10*75 on 1:30

  1. fist/Drill/Swim

  2. 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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