July 28

kennethjohnanderso
1 hour ago
1 min read

20 x 100 - xtra 20 s to put on or take off fins

4 on 1:40 with fins

4 on 1:40 w/o

4 on 1:30 with fins

4 on 1:30 w/0

4 on 1:20 with

6 x 25

1) 5 and glide/2 rockets/Kick xlr8

2) 15/10

3 x thru

12m with chutes on 1, 2, 3 3rd (with paddles on #2

50 sprint from blocks on 4

800 Pull with paddles - every 4th 50 PBL or Fly or Breas

6 x 50 kick #1 sprint, thne add 2s each time

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Thur July 23

800 IM flow with fins 3 x 50 on 1:00 descend to 200 pace stroke A 200 drill of stroke B 3 x 50 descend to 200 Pace stroke B 8 x 25 speed drills on 1:15 1) 5 & glide --> Kick xlr8 2) build 3) easy s

Wed July 22

4 x 450 1) 50 fist/100 Swim 50 fist/100 knuckle paddles 50 fist/100 paddles no wrist straps 2) Pull 50 PBL/100 P regular 50 PBL/100 pull with knuckle paddles 50 PBL/100 P with paddles no wrist straps

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