Fri July 12 - aerobic

kennethjohnanderso
Jul 12, 2024
1 min read

10*75 on 1:20

1) Fist/Swim/Drill, 2) Scull/50 Build

3*200 descend on 3:00 down to PB+20

25/23 *100 on 1:25 or 1:30

go slow enough on #1 that you don't slow down by more than 4s

50 * 25 on :30

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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

Thur July 2nd

800 Flow with fins 400 IM without fins/600 IM with fins Fly = underwater kicks 3-5 then 1 good stroke Back - build Br - swim/Scull in L-sit Fr = build 6 x 75 on 1:20 1) IM drop a stroke 2) underwate

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