Thur Dec 22

kennethjohnanderso
Dec 22, 2022
1 min read

300 6 kicks/swim long/build on 5:00

4 * 25 Fly on :35

200 pull with paddles build without losing more than 2 stroke on 3:40

4 * 25 Fly decsend on :30

100 IM on 1:30

4 * 25 choice on :25

18 min to here

3 * 400 descend on 5, 5:30 or 6

4 * 100 smooth on 2:00 holding the 400 Pace you just did

8 * 75 Pull on 1:15 or 1:30

1) 25 bk/50 Br

2) 50 Bk/25 Breast or

Br/Fr

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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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