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  • kennethjohnanderso

Wednesday May 15

400, 4*100 IM or best stroke, 4 * 50 descend


8 * 25

  1. smooth underwater

  2. 5&glide

  3. 5&swim&underwater into flip 5m out

  4. 5&swim&underwater into flip 5m out

5-8) 15/10


10min OYO


100 sprint on 10:00 (Ryan 25/5s/25/5s/50)

Three times thru

3*25 on 2:00 (swim back) 1*50 on 3:00

5 * 200 Kick on 5:00

1-3 build and descend

4 & 5 hold




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