Sat Nov 13th - the day before

kennethjohnanderso
Nov 13, 2021
1 min read

600 with fins - 10 off every wall

300 Pull - breathe every 3 300 IM KIck (200/100) 300 IM with fins 150 Pull breathe every 5 150 K - each 50 gets faster

Sprint from block 3 or 4 times

1-3 * 50 at 200 Pace - 1.5s

1-3 * 25 sprint

12 * 50 WD 1 on :40, 2 on :55

2 on :45, 2 on :55 3 on :50, 2 on :55

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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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