Tues July 2 noon-1:30 pm

kennethjohnanderso
Jul 1, 2024
1 min read

600 Flow with fins

300 Pull "-"

200 Kick - each 50 gets faster

4 * 50 1) 15/25/10 2) 15/25/10. 30 min to here

12 min OYO

3 * 50 sprint (Ella 25, 50, 25 or 50) just under 1 hr to here

400 Fr/Bk by 100 fist/Swim by 50

4 * 25 easy speed

300 Drill with fins

2 * 25 easy speed

300 Pull - 50 Regular/RA-LA/50 Regular/50 PB Low/100 super long

2 * 25 easy speed

200 Choice

2 * 25 easy speed

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Sat June 27

300 3 x 100 3 x 50 descend 4 x 75 with fins 6 kick pause to 4 kicks to 2 to none to high turnover 300 choice at 8:25 2 x 50 sprint from dive 11 x 50 kick on 2:00 1-5) regular kick 6-8) with chutes 9

Fri June 26

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200,

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

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