Fri Feb 14

kennethjohnanderso
Feb 13, 2025
1 min read

400 Pull every 4th 25 breast

300 Kick (IM + stroke)

4 * 50 descend to 200 pace

4 * 25 sprint from dive/ 25 easy (1/2 s descends)

4 x (8 x 25 all out on :45) 2:00 between rounds

Rd 1 Kick

Rd 2 Pull

Rd 3 Swim

Rd 4 Swim with fins

8 * 75 Pull - alternating 1) Fly/Back/Breast, 2) Back/Breast Free

Pull with paddles focus on early catch and hold (1 ARM?)

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Mon July 13th

300 Pull last 25 of each 100 Bk/Br/Fr on 5 4 x 75 kick descend on 1:30 300 Swim "-" on 4:30 4 x 75 Pull descend on 1:05 300 Kick 200 IM/100 Dolphin on 6 4 x 75 Swim descend on 1:00 5 x 400 descend on

Sat July 4

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

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