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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Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

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600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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