Wed Mar 6

kennethjohnanderso
Mar 5, 2025
1 min read

16 * 100 with fins

1) K/S on 1:40

2) S on 1:30

Circuits

3 * 400 Bridges descend on approx PB + 45

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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