Wednesday May 15

kennethjohnanderso
May 15, 2024
1 min read

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

8 * 25

smooth underwater
5&glide
5&swim&underwater into flip 5m out
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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800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

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600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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