kennethjohnandersoOct 161 min readWed Oct16800 with fins - RA/LA/K/S by 504 or 5 * 200200 swim to calibrate3 or 4 * 200 Swim descend PB+30, PB+ 20-25, PB +10-20 (#4??)at 4:05 repeat (dif stroke??)30 * 75 Pull on fppextra min after 10, 18, 24 & 286 * 200 Kick on 4:00 1-3 descend1) Free2) Stroke3) IM4-6 are descend as well but may switch up order
800 with fins - RA/LA/K/S by 504 or 5 * 200200 swim to calibrate3 or 4 * 200 Swim descend PB+30, PB+ 20-25, PB +10-20 (#4??)at 4:05 repeat (dif stroke??)30 * 75 Pull on fppextra min after 10, 18, 24 & 286 * 200 Kick on 4:00 1-3 descend1) Free2) Stroke3) IM4-6 are descend as well but may switch up order
Thursday Dec 12800 IM flow with fins 400 IM K/S/Drill/S by 25,/50 or 100 300 Pull on 5 4 * 75 Kick descend on 1:45 300 Swim on 4:30 4 * 75 Pull descend...
Wednesday Dec 11600 with fins 200 Free/Back by 100, fist/swim by 50, 100 IM no board K/6 kicks/Swim with dolphin K/6 kicks 3 * 400 on 20-30s rest 1)...
Tuesday Dec 101200 S/K/Dr/S with fins 3 * 300 with increasing effort 1) Pull 2) Pull with paddles 3) every 4th 25 Fly or Breast 6 * dive and underwater...
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