Tues June 27

kennethjohnanderso
Jun 27, 2023
1 min read

200, 4 * 75 descend, 4 * 25 (15/10) 15 minutes

4 times thru

75 build to a fast turnover and turn into a streamlined glide on 2:00

100 best average on 2:00

3 * (8 * 25)

4 min between rounds

1st round on :25

2nd round on :30

3rd round with fins on 1) on :20, 2 on :25

4 * 100 smooth with fins

5-8 fast dolphin kicks of last wall

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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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