Friday July 3

kennethjohnanderso

Jul 2

1 min read

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 with paddles

300 Kick work 10m in and out

4 x 50 descend to 200 pace

4 * 200 descend to 800 pace on 3:15

200 long on 4:00

2 x 200 at 800 pace on 3:15

3 x 100 descend to 200 pace on 2:15

100 long on 3:15

3 x 50 at 200 pace on 1:15

7 x 100 or 75 WD

130-1:40-1:50-1:30-1:40-1:50-2:00

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