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Wed Sept 18

  • kennethjohnanderso
  • Sep 18, 2024
  • 1 min read

800 with fins done as 50 swim/50 flow


Choose 2 of these 3 sets


4 * 500 swim or pull on 7:30

"-" and descend


4 * 400 IM on 7 or 7:30 (#4 straight 200 IM if 7:30)

  1. with fins drop a stroke

  2. any 200m kick

  3. Pull - fly could be underwater recovery

  4. Swim with 10s at the 75m mark of each stroke


36 * 50 on :50

3 fly, breast, PBL, K or K/S, 1 free or back


12*75S or 50 Kick

1 on 55, 2 on 1:10 or +5 or +10

1 on 1:00, 2 on 1:10 or +5 or +10

1 on 1:05, 2 on 1:10 or +5 or +10

3 on 1:20




 
 
 

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