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kennethjohnanderso
Jun 23, 20221 min read

Thur June 23 pm

OSC swimmers

1/2 hr warm up OYO

4 * 25 15/10

3 times thru

200 smooth

4 * 20-25 speed work on 1:30


3 * 50 sprint


Long warmdown


or getting ready to swim fast this weekend


200 choice on 4:00


30 * 25

4 on :35, 3 on :30, 2 on :25 1 on :20


4 * 50 1) 15-25-10, 2) 15-25-10


2 rounds


300 Pull or Swim with snorkel on 4/4:30 or 5:00

200 IM on 3:15, 3:30 or 3:45 - options apply 100 Kick - gets faster 2nd round on 2:00


3 * 50 sprint


16 * 50 WD

4 on fpp

4 on fpp +5

4 on fpp +10

4 on fpp +15

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