Mon Mar 23 pm

kennethjohnanderso
Mar 23
1 min read

800 SKPS

3 x 100 IM 1) K/S, 2) S/K, 30S with 8/10/1/6 kicks

6 x 50 on 1:00 descend to Pace 200 on 3 then hold

4 x 25 on 1 (Speed drills?)

3 x 50 on 2

2 x 75 on 2

1 x 100 on 2

2 x 75 on 2

3 x 50 on 2

4 x 25 on 1

Use fins for up to 2 of

600 IM Drills

450 bridges

300 Kick (work 5m in and out of walls)

150 underwater recovery

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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

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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