Wednesday Sept 18,2024

400 IM FLOW WITH FINS 4×100 Dec 2:00 4X50 kick Dec 1:15 4X25 as 15F/10EZ :45

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5×200 IM 30 sr IF KNEE PROBLEMS THEN 1) PULL ALL 2) PUL FLY/BK/BR 3) PULL BK/BR 4) PULL BREAST 5) as written

1) WITH FLUTTER KICK – FREE IS FAST 2) WITH BREAST KICK – BREAST IS FAST 3) WITH DOLPHIN KICK – FLY IS FAST 4) WITH NORMAL KICK- ALL STRONG 5) WITH FINS – fast

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With Carla

13/14/15 X 75 PULL (SNORKEL/PADS OPTIONAL) ON 1:20/1:15/1:10. *** if you can’t make pull on 1:20 do swim***

With Ken

Sprinting from the blocks

Then switch …

WD Tba