Tue Dec 7 am

kennethjohnanderso
Dec 7, 2021
1 min read

5 * 200 descend on 3:00 or 3:15

- awesome turns please 6 * 150 on 2:30 or 2:45

1) Fly/Bk/Br

2) Bk/Br/Fr

9 * 100 smooth with fins and paddles

2 on 1:25, 1 on 1:15 +/- 10

three or four times through

25 kick on :50 or 1:00

50 kick on same

75 kick on 1:40 or 1:50

100 kick on same

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Sat July 18

200 Dolphin Kick 400 Free/Back by 100 fist/Swim by 50 600 Pull 75 choice/25 IM order of off strokes) 9 x 100 IM on 1:50 1) with dolphin kicks 2) with flutter kicks 3) Regular with 8/10/1/6 kicks of

Thur July 16

300 Pull (100 reg/2 x 50 PBL/RA/LA) 200 Kick with fast turns 3 x 100 IM (8/10/1/6 kicks off walls) 4 x 50 1) 15-25-10, 2) 15-25-10 4 x 25 on 1:5 1) 5 and glide, Kick xlr8 2) Fly with flutter kick, or

July 16

8 * 75 on 1:30 1) fist/Dr/S 2) Scull/50 Build 9 x 300 on 4:30 3 smooth free 1 back build 2 smooth free 1 strong back 1 smooth free 1 fast back 3 x 50 fly 1-1.5s drops to 200 Pace on 1:00 4 x 25 15/10

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