Wed Apr 23

kennethjohnanderso
Apr 23, 2025
1 min read

400 Flow with fins

3 * 200 100 build Pull/50 Kick/50 strong swim - 2 dif strokes

2 min 5s vertical kick/5 s scull with crossed legs/20 relax

4 * 50

1) 15-25-10

2) 15-25-10

3 breakouts

3 dive breakouts

3 * 200 kick descend to 80% effort

3 * 200 Pull descend to 85% effort

50 sprint

25 on :20

50 on 45

75 on 1:15

100 on 1:40

75 on 1:20

50 on 50

Sprint 50-100

5 * 100 1-3 descend to 400 pace and hold

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