Sat July 18

kennethjohnanderso
3 hours ago
1 min read

200 Dolphin Kick

400 Free/Back by 100 fist/Swim by 50

600 Pull 75 choice/25 IM order of off strokes)

9 x 100 IM on 1:50

1) with dolphin kicks

2) with flutter kicks

3) Regular with 8/10/1/6 kicks off wall

Payton Pull 75 Back/25 Breast1-3 descend

KBM 25's (35/25/15)

4 x 3 rockets with a fast turn after last one on 1:15

12 x 50 sprint on 2:00

4 x 3 rockets with a fast turn after last one on 1:15

15 x 100 on 2:00 with paddles

1-5 PBL descend

6-10 swim low stroke count

11-15 Pull low stroke count

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Wed July 15

3 x 100 on 1:40 3 x 100 on 1:30 with fins 3 x 100 on 1:30 3 x 100 on 1:20 with fins 3 x 100 on 1:20 3 x 100 with fins on 1:10 10s extra to switch 12 x 50 sprint on 2:00 WD

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