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kennethjohnanderso
May 141 min read

Tues May 14

800 IM Flow with fins (min 100m of each atroke)

600 IM flow (min three strokes - stronger/no fins

400 IM flow with fins - speedy - 30 min


9 * 100 IM switch on 10-15s rest (each round of gets faster)

option K/S fly and S/K the Free


dolphin kick review

  1. kick below body line

  2. lift with glutes not a back arch

  3. small to big


Twice thru

4 * 25 1) smooth underwater, 2) 5&glide 3) 5&swim&underwater to flip, 4)10/15 on 1:00

400 Pull done as underwater recovery/long/strong/PBL by 25 on 8:00

4 * 25 on 1:00

300 - no free 50 drill/50 Swim on 6:00




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