Wed Jan 10th

kennethjohnanderso
Jan 10, 2024
1 min read

300 Swim on 5

4 * 75 kick descend on 1:30

300 Pull on 5

4 * 75 swim descend on 1:20

300 Kick (200 IM + 100 Choice) on 6:00

4 * 75 Pull descend on 1:10

4 * 50 1) 15/25/10, 2) 15/25/10

3 triangles - sprint to 15m lane returns together

6 * 150 on 2:30

100 build PBL/50 Swim with an overkick

125 breast - 2 * 25 streamline kick-->H-H/50 2K1P/25 swim

5 * 200 kick on 4:30

1-3 descend

4&5 hold. - 80 min to here

4*50, 3*100, 2* 200, 1*400, 2*200, 3*100, 4*50

Double up double down

Force a low stroke count

Be aware of your time

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800 SKPS 400 Pull - 200 stroke A then alternate 50 stroke A/50 Stroke B 6 x 50 Bk K/Br S or Fly Swim/Back K Choose 4 of (on 10) - if more than 1:00 rest - 3 descending turns 1) 600 IM S/DR/Build K by

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