Wed Jan 18

kennethjohnanderso
Jan 18, 2023
1 min read

400 Choice

4 * 50 fast turns <==> dive to bottom - streamline sprint kick to surface for height with 1 pull

8 * 25 on :35 - choice

4 * 6 * 25 all out on 45 done in two waves

If racing in Markham tomorrow 90% or 100 pace. Otherwise ALL OUT!!

Rounds

1) kick

2) Pull

3) Swim 4) swim with fins

5 * 100 at 400 or 800 pace 400 Pull descend snorkel and paddles if free, slicing paddles if Back or every 4th 25 Br or Fly

300 with fins 10m walls - rest or open turns as needed

200 IM kick

100 PB low - don't be saggy

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800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

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