Tue June 16

kennethjohnanderso
10 hours ago
1 min read

5 x 200 IM on 4 - 1st 3 with fins descend and then no fins descned

50 Kick/1 arm/swim with dolphin K/1 arm

3 x 4 rockets on 1:15

4 x 300 Pull (4th and 8th 25 off stroke descend on 3:10, 3:30 or 3:45

3 x 4 rockets on 1:00

800 IM with fins

Fly 50 K, 2 x 25 S

Bk = K/RA/LA/S

Br high hips

Free = 50 K/150 S

3 x 4 rockets on :45

800 Pull with paddles and snorkel

3 x 4 rockets on :30

600 IM Kick - Breast = no fins or Fly no fins

8 * 50 long (max 4 freeon 40/45/50/55/2 x 60/2 x 65

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