Friday July 3

kennethjohnanderso
8 hours ago
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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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

Tue June 30th

400 Fr/Bk by 100 fist/swim by 50 3 x 200 Pull descend on 3:00 1 x 200 Pull with paddles Chloe = 3 x 150 kick, #4 - 200 with fins 4 x (3 x rockets with sprint in and out of all after #3) on 1:30 4 x 25

Mon June 29

400 Pull 50 with 2 PB's/25 Pull/25 PBL 300 Swim with 5 dolphin kicks off each wall 200 easy kick with fast 5m in and out of walls 100 IM with 8/10/1/6 kicks off walls 4 * 4 rockets on 1:30 8 x 25 on 1

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