Tue June 16

kennethjohnanderso
Jun 15
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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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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