Sat July 4

kennethjohnanderso
Jul 3
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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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

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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