Wed Nov 4th

kennethjohnanderso

3 hours ago

1 min read

Three times thru

3 X 100 on 1:40 (rotate thru 2nd, 3rd, 4th 25K)

200m with Paddles (S/Pull/PBL/S) om 3:20

4 x 25 descend SC and or time on :45)

40 x 50

1-16 on :50 every 4th fast

17-28 on :55 every 3rd fast

29-36 on 1:00 every other fast

37-40 on 1:05 fast

2 or 3 times thru

100 "-" on 1:45

100 build legs on 1:55

100 off stroke on 2:05

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Sat Oct 31

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