SPRINT Sat June 11

kennethjohnanderso
Jun 10, 2022
1 min read

400 Free/Back by 100 fist/swim by 50

400 with fins 6 kicks per side if free or back, drill and swim if fly

300 (3 * 100 IM - each one gets faster

200 Swim - include (5 * 5 fast strokes)

100 fast with choice of equipment

8 * 25 sprint on 3:00

6 * 50 1-3) descend strong---->fast -->sprint

25's or 50's can use equipment

3 (8 * 25 sprint)

rd 1 on 30

rd 2 on :25 with fins

rd 3 on 30 - no free

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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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