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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Fri June 19th

400 flow with fins 400 flow with fins every 4th 25 is fast underwater kick 5 x 200 on 3:45 staying very long Pull Pull with paddles Double PB Double PB with paddles PBL RA/LA 4 x 25 on 1:15 5 & glide

Thur June 18

17 sleeps until Trials 20 sleeps until OSC 400 with fins and snorkel - every 4th 25 dif stroke 8 x 100 Pull with paddles on 5-10s rest - breast 400 Swim 25 drill/50 long/25 strong 4 times thru - every

Wed June 17

500 done as 25 build Kick/25 drill/50 S 400 flow with fins 300 Pull long (double PB ) to strong 200 IM 8/12/8/12 strokes per length OYO until 4:15 ready to go and changed if wearing an old tech suit 5

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