Wed Feb 3

kennethjohnanderso
3 hours ago
1 min read

If returning do the speedy swimming first. Doing only 1 swim? - if in doubt do the

6 x 100

Speedy swimming

800 Pull - breathing every 3

300 Kick done as 200 IM/100 stroke

4 x 25 1) build, 2) 15/10

6 x 25 all out Swim on 1:15

200 Flow on 5:00

6 x 15s Sprint Kick on 1:15

200 Flow with fins on 4:00

6 x 25 all out Pull on 1:15

200 flow with fins on 4:00

6 x 25 all out swim on :45

200 Flow on 5:00

8 x speed drills

Power

1/2 hour warmup

800 Flow with fins

3 x 150 descend

4 x 25 choice on 1:00

200 choice

6 x 100 sprint from blocks for time

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