Tues Nov 14 am & pm

kennethjohnanderso

Nov 13, 2023

1 min read

300, 2 * 100 IM, 4 * 50 descend

three rounds - last round with fins

75 long on 1:20

75 build on 1:10

50 sprint on 1:00

75 long on 1:20

75 build on 1:10

4 * 25 sprint on 1:00

8 * 200 on 3:30 or 3:45 (good opportunity for Breast)

1) sprint kick 100-125

2) sprint kick 100-150

3) sprint kick 100-175

4) sprint kick 100-200

5-8) kick is still sprint and swim is a bit faster

800 SKPS

6 * 125 on 2:00 1-3 descend

6 * 50 1) 15-25-10, 2) 15-25-10

3 * 3 waves of 50's on 40/50/1:00/1:10/1:20

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5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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