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Wed Sept 17th

kennethjohnanderso
Sep 16
1 min read

800 IM flow with fins

3 rounds

50 Drill on 1:00

50 Build on 1:00

2 by 25 strong and stronger each round on 45

400m OYO (include 2-4 speed drills

egg beater

vertical kicking

head up with fins

spin drill

kick accelerations

other

32 minutes to here

3 x (25 easy speed, 25 sprint, 1 x 50) on (45 x 4 waves, 45 x 4 waves, 1:00 x 4 waves)

Last 1/2 hour

5 x 400 on 30s rest

1) neg split 2) with paddles PBL

3) with paddles and fins

4) fins no free

5) Choice

Distance alternative (also available tonight)

800 IM flow with fins

3 rounds

50 Drill on 1:00

50 Build on 1:00

2 by 25 strong and stronger each round on 45

3x10x100 on 1:40

Rd 1) Aerobic (140bpm max

Rd 2) Descend 1-5 to 400 pace x 2

Rd 4) Descend 1-3 to 400 Pace x 3 + 1 ez

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400 - max 1/2 free 3 x 100 (2,4,6,8 dolphin kicks off wall) 4 x 50 1) 15- 25 -10 2) 15 -25- 10 2 x 800 descend and "-" 3 x 400 descend (start at 1/2 of 800) 5 x 200 descend or hold (start at 1/2 of 40

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