Thur June 25

kennethjohnanderso
Jun 24
1 min read

300 Pull 1st 25 of each 100 LADP on 5:30

4 x 75 S descend on 1:15

300 K (200 choice + 100 IM) on 6

4 x 75 Pull Bk/Br choice of split on 1:20

300 S each 100 gets faster on 5

4 x 75 Kick IM order on 1:30

75 smooth dolphin K with fins

2 x 5&glide --> Kick XLR8

Sprint under water Kick with fins

EZ speed from blocks

15/10 4 x 25 speed work with fins

400 Pull with paddles last 50 of each 200 PBL

2 x 300 IM drop a stroke or 50/50 of 2

3 x 200 5 dolphin kicks off each wall

4 x 100 IM 8/12/8/12 strokes

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Mon July 13th

300 Pull last 25 of each 100 Bk/Br/Fr on 5 4 x 75 kick descend on 1:30 300 Swim "-" on 4:30 4 x 75 Pull descend on 1:05 300 Kick 200 IM/100 Dolphin on 6 4 x 75 Swim descend on 1:00 5 x 400 descend on

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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