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kennethjohnanderso
Jul 15, 20221 min read

Saturday July 16

500 IM done as you please

400 Pull maintain stroke count - fins and paddles opt'l

300 Kick (200 IM/100 IM)


4 * 25 15/10 on 1:00

4 * 50 with fins 1) 15-25-10, 2) 15-25-10 on 1:00


Twice thru 3 * 100 on 1:40 or 1:50 smooth, 1 @ 400 pace on 1:30

3 * 100 on 1:40 or 1:50 smooth 2 * 50 on 1:00 @ 200 Pace

3 * 100 on 1:40 or 1:50 (2)

4 * 25 on :45 @ 100 pace

extra rest


Three times thru

75 build Kick on 1:30

3 * 25 sprint Kick on 1:00

100 smooth swim choice of equipment

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