Tues Nov 23 am

kennethjohnanderso

Nov 22, 2021

1 min read

3-400 with fins 6 dolphin kicks off all walls - finish by 6:06 14 * 50 on 1:10

1-2) kick descend 3-5) Swim descend to 90% effort

6 & 7) fast with fins and paddles 6 times times thru

3 * 50 long on 1:00 1 * 75 sprint on 1:00

6 * 200 on 4:00 100 build Swim/50 sprint Kick on 2:30 or 2:45

2 * 25 sprint swim on :30 or :35

800 with paddles and fins 1st 25 of every 100 strong kick no board

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