Thursday pm

kennethjohnanderso
May 4, 2023
1 min read

3 * 400 descend on 7:00

3 * 200 100-150 Kick on 4:00 - get gets faster each time

3 * 100 IM (8/10/1/6 Kicks off each wall)

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

6 * (75 Pull with paddles + 2 * 25 easy speed) on 2:30 - max 3 rounds free

4 * 100 IM on 2:30 1&2) RA, 3 & 4) LA, 5) swim

6 * (Fins swim building K + 2 * 25 sprint kick no board) on 2:30)

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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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