Wed Oct16

kennethjohnanderso
Oct 16, 2024
1 min read

800 with fins - RA/LA/K/S by 50

4 or 5 * 200

200 swim to calibrate

3 or 4 * 200 Swim descend PB+30, PB+ 20-25, PB +10-20 (#4??)

at 4:05 repeat (dif stroke??)

30 * 75 Pull on fpp

extra min after 10, 18, 24 & 28

6 * 200 Kick on 4:00 1-3 descend

1) Free

2) Stroke

3) IM

4-6 are descend as well but may switch up order

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Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

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