Tues Sept 26 am

kennethjohnanderso

Sep 25, 2023

1 min read

800 SKPS

300 Strong on 5:30

6 * 50 1 fast, 5 long on :50 300 Include 250 Strong

6 * 50 1 fast 2 easy on 1:00

300 Include 200 Strong on 5:30

6 * 50 2 fast, 1 easy, 1 fast 2 easy on 1:10

300 Include 150 strong on 5:30

6 * 50 2 fast, 1 easy on 1:20

300 include 100 strong on 5:30

6 * 50 3 fast, 1 easy, 2 fast on 1:30

300 include 50 strong on 5:30

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Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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