Thur July 2nd

kennethjohnanderso
Jul 1
1 min read

800 Flow with fins

400 IM without fins/600 IM with fins

Fly = underwater kicks 3-5 then 1 good stroke

Back - build

Br - swim/Scull in L-sit

Fr = build

6 x 75 on 1:20

1) IM drop a stroke

2) underwater turn -/fast turn

4 x 50 on 1:00

1) 15-25-10

2) 15-25-10

6 X 25 Speed drills on 1:15

800

600

400

200

mix and match

Pull

Kick

Swim

Drill

use equipment once

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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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