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Wed March 13 pm 3:30-5:30

kennethjohnanderso
Mar 13, 2024
1 min read

1000 IM Flow with fins (min 100 each stroke)

6 * 75 on 1:30

Free or Back - paddles 10 strokes per length

or

Fly with paddles underwater recovery

or

Breast 2K1P

twice tru

25 Kick 20s Sprint 3 * press ups on 1:00

3 * 50 kick descend on 1:10

5 * 600 as (300 Pull/200 Kick/100 Swim) Choice but...

max 200 Free Pull

Kick "-" split

any stroke changes in swim are RIMO

slight descend 20-35s rest 6 * 75

Free or Back - paddles 10 strokes per length

or

Fly with paddles underwater recovery

or

Breast 2K1P

twice tru

25 Kick 20s Sprint 3 * press ups on 1:00

3 * 50 kick descend on 1:10

6 * 75 on 1:30

Free or Back - paddles 10 strokes per length

or

Fly with paddles underwater recovery

or

Breast 2K1P

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