Sat July 4

kennethjohnanderso
13 hours ago
1 min read

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 include 4 speed drills (counts as 100/400m

400m of sprinting

If 25's thing 1st and last repeat

Mix striokes as you wish

WD carla to announce minumum betwen 300 and 800 as needed to drill something out or loosen up

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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

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

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