Tues Oct 20

kennethjohnanderso

4 hours ago

1 min read

300 Pull

300 swim with a build kick

6 x 50 Kick on 1:00 1-3 descend

4 x 50 build to a fast turn and 10m sprint breakout

done by 6:35

8 x 100 best average on 1:40 (15 min)

reset (12min)

50/100/150/200 maintain SC and pace throughout

3 x (8 x 50) each round gets faster (24 min)

Rd 1 on 50

(40s)

Rd 2 on 55

(40s)

Rd 3 on 1:00 best average

8 x 100

1) IM with flutter kick on 1:50

2) IM with free kick on 1:50

3) IM on 1:50

4) Social kick on 2:30

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