Fri July 4 OSC

kennethjohnanderso

Jul 3, 2025

1 min read

10 X 75 on 1:30

1) Fist/Drill/Swim

2) 25 A-OK/50 build

6 * 50 work to maximize Stroke Count plus time

9 x 25 sprint on 1) 45, 2) 50, 3) :55

mix it it - max same thing 3 times

300 Drill/Swim prepare for

12 * 50 on 1:00

1-6) 2 fast, 1 easy

7-12) 1 fast, 2 easy

400 Prepare for

5 * 100 on 2:00 best average - done as 50 Pull/50 Swim

9 x 25 sprint on 1) 45, 2) 50, 3) :55

mix it it - max same thing 3 times

X x 100 - rotate 25 under water kick/75 swim long

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