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  • kennethjohnanderso

Tues June 11

600 "-" Pull - no paddles, snorkel opt'l every 4th 25 fly or Br

4 * 200 descend 75 Stroke-25 Free or Back-50 Stroke-25 Free or Back-25 Stroke

4 * 50 Kick descend on 1:10 1) smooth/fast

2) fast/smooth

3) smooth

4) fast

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


5 or 4 times thru*

3 * 50 drill on 1:10

100 descend start PB + 10 and descend for 5 on 2 or 2:15

*Ellen and Reagan 4 * 25 easy speed then 3 time thru starting at PB + 8


dive and glides

easy speed


400 IM flow with fins



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Fri July 19

300 Pull 4 * 75 Swim descend 300 Kick (200 IM/100 IM) 4 * 75 Pull descend 300 Swim - fast turns 4 * 75 Kick descend 4 turns with increasing intensity 4 dives with increasing intensity 8 * 25 sprint on

Thur July 18

300 3 * 100 IM 1) with dolp kick, 2) with flutter, 3 regular 4 * 50 1) 15-25-10, 2) 15-25-10 400 50 drill/25 swim with fins 2 * 25 smooth underwatar kick 300 Pull for distance 15, 20, 25, 30m sprint o

Wed July 17

400 Smooth 4 * 25 (3,4,5,choice & glide) on :40 300 Dif stroke from above 4 * 25 with 12, 10, 8, 6 underwater dolphin kicks on :50 200 with fast turns 4 * 25 15/10 on 1:00 3 * 200 descend on 3 or 3:15

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