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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First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to her

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300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of som

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30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

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