Thursday night

kennethjohnanderso
Apr 13, 2023
1 min read

400

3 * 100 IM 3 * 50 descend

4 * 25 15/10

2 * 75 on 3 3 * 50 on 2:30 2 * 25 on 2:00

800 with fins K/S/Dr/S by 50

2 * 75 on 3 3 * 50 on 2:30 2 * 25 on 2:00

5 * 100 ascend PB +10. + 15, + 20 + 25 + 30

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July 28

20 x 100 - xtra 20 s to put on or take off fins 4 on 1:40 with fins 4 on 1:40 w/o 4 on 1:30 with fins 4 on 1:30 w/0 4 on 1:20 with 6 x 25 1) 5 and glide/2 rockets/Kick xlr8 2) 15/10 3 x thru 12m wit

Mon July 27

800 IM Flow with fins 600 Pull 75 Pull/75 PBL/75 Pull/75 Breast. (Breath every 5 when Free) 200 kick working turns 4 different speed drill on 1:00 ?? fly with flutter kick/back spin/Breast with flutte

Thur July 23

800 IM flow with fins 3 x 50 on 1:00 descend to 200 pace stroke A 200 drill of stroke B 3 x 50 descend to 200 Pace stroke B 8 x 25 speed drills on 1:15 1) 5 & glide --> Kick xlr8 2) build 3) easy s

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