Wed Mar 6
- kennethjohnanderso
- Mar 5
- 1 min read
16 * 100 with fins
1) K/S on 1:40
2) S on 1:30
Circuits
A/
3 * 400 Bridges descend on approx PB + 45
B/
20 * 25 at 100 pace on :50 - switch strokes after every 4
C/ 12*75 Pull 4 on 1:25 drop to 1:20 if 5s, then 1:15...
1) 50 Bk/25 Breast
2) 25 Bk/50 Breast
Three times thru
50 cruise on short rest - 35s if your 100 time is under 1:00, 40 if under 1:10
50 build on short rest + 5
50 sprint on whatever is left of 5 minutes
8 * 50 sprint Kick on 2:00
1) normal
2) head down last 5m
3) head down last 10m
3) head down last 15m
Slow pull with paddles WD - EVF
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