Thur June 11

kennethjohnanderso
Jun 10
1 min read

800 Flow with fins

if any or all of it is free then 6K/side or underwater recovery

600 PBL/Pull/2 PB's

Straight thru max 4 rounds free

4 x 100 descend to 800 pace on 1:40

4 x 75 descend to 400 pace on 1:20

4 x 50 descend to 200 pace on 1:00

4 x 25 descend to 100 pace on :40 min

1 min rest

4 x 50 at 200 pace on 1:00

55 min to here

4 sprint walkbacks

500, 400, 300, 200

mix and match 4 strokes

with swim w/ fins, pull, drill and swim

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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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