Tues Nov 3

kennethjohnanderso

14m

1 min read

4 x 100 pull on 1:30

30s

3 x 100 swim on 1:25

45s

2 x 100 with fins on 1:20

1:20 rest

repeat 5s/10s faster or dif stroke

8 x 25 on 1:15

Chose from any or all of

Build

2 x 5 (breast) or 15 (dolphin) or 25 (flutter) Vertical kicks

speed drill

15/10

fast S or Kick with fins

200 choice

8 x 100 on 1:40 best average

4 times thru

50 sprint K/50 Swim on 1:30

50 Swim/50 sprint K on 1:30

100 Swim IM order on 1:45

4 x 100 IM WD

1) K/S

2) S/K

3&4) swim long

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Mon Nov 2nd and/or

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Sat Oct 31

16 x 100 4 on 1:45 4 on 1:35 with fins 4 on 1:40 4 on 1:30 with fins 400 choice at 8:50 8x50 1EZ-1Fast on 1:15 add-up 200 under PB 400 Fr/Bk by 100 fist/swim by 50 at 9:10 20 x 75 on 1:30 1 sprint fro

Fri Oct 30

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