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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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

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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