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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Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn