Sat June 13

kennethjohnanderso
Jun 13
1 min read

10 min Swim - no equipment

800 IM with fins

100 underwater recovery/4 x 25 with flutter

100 DA/100 1 ARm

100 with dolphin kick/100 egg beater

100 Long arm dog paddle/100 build Swim

4 x 50 1) 15-25-20. 2) 15-25-10

3 x (4 x 50 or 25 descend to pace, 4 x 50 or 25 - #1 from dive - at pace) on 8:00

Swim with paddles

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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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