Wed Apr 3 pm - 7K give or take

kennethjohnanderso

Apr 2, 2024

1 min read

5 * 400 descend on 7, 6:30, 6, 5:30, fast

12 X 300 (maybe us 3/4 of your 2nd fastest as your fpp) 3 on fpp + 15

1 on fpp

2 on fpp +15

2 on fpp

1 on fpp + 15

3 on fpp

10*100 on 1:45

up down swim/kick on 1:45 7.5s trigger

300, 200, 100 mix and match 3 stroke with Drill with fins, Swim & Pull

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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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