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kennethjohnanderso
Apr 26, 20231 min read

Wed pm

300 Dolphin kick with fins and snorkel - hands at side

200 Pull 4th and 8th 25 PBL

6 * 50 kick on 1:10 1-3 descend, 4-6 descend dif stroke


5 * 200 descend down to 800 pace (5? s drops) on 3, 3:10 or 3:20


10 * 100 nonfree

2 @ fpp + 15

4 @ fpp + 10

2 @ fpp + 5

2 @ fpp


1000-1250 long

done as 100 Pull/50 Pull buoy low/50 build Kick/50 strong swim


15 * 50 (flip into second 25 wherever possible

1) build fly/Back Kick

2) Back Kick/Back Swim 3) Back Swim/Breast 2K1P

4) Breast Swim/Free Kick fast no board

5) Free build/Fly Swim


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