Tue Feb 21 pm

kennethjohnanderso
Feb 21, 2023
1 min read

10 * 50 on 1:00

1-2 fist closed

3-4 bear claw 5-6 hand open

7-8) bear claw paddle

9-10) paddle

4 * 75 kick descend on 1:45

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

2 tiger sprints

8 * 25 sprint on 1:00 - choice of equipment

A/6 * 50 with chutes on 1:45 B/6 * 100 best average on 1:45 C/10 * 50 speed drills (at least 2 dif ones)

5 minutes and 150 easy between stations

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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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