Mon July 13th

kennethjohnanderso
5 hours ago
1 min read

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 5:20, 5:10, 5:00, 4:50, 4:40

16 x 25 on :25 alternating Fly and Free

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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

Friday July 3

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 wit

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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