Mon June 15

kennethjohnanderso
Jun 14
1 min read

300 Pull on 4:30

4 x 75 swim descend on 1:10

6 x 50 K 1-3) descend on 1:10, 4-6) descend on 1:00

4,3,2,1 rockets on 1:15

2 x Tiger sprint on 5:00

4 x 50 1) 15-25-10, 2) 15-25-10

2 x 50 sprint on 5:00

10 x 100 with fins on 1:30, 1:20, 1:10, 1:20, 2:00. (+5 for 3, -5, +-10)

5 x 50 or 5 x 100 descend on 2:00

4 x 25 sprint or 4 x 50 small drops on 2:00

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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

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