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  • kennethjohnanderso

Tues May 28th

400 Free/Back by 100 fist/swim by 50

300 Pull build - knuckle paddles if using

200 IM with fins

4 * 50 build and descend down to 200 Pace on 1:00

4 * 50 repeat different stroke


4 * 5 & glide, 5 fast vertical kicks, 5 s, fast finish (1&3 dive)


2 * 25 easy speed

2 * 25 15/10


2 * (2*25, 1*50 sprint on 1:30)

400 Choice on 6:30

6 * 25 sprint 2 with paddles, 2 without on 1:30

800 Choice - last 200 with fins

4 * 25 sprint with fins on 1:30


or


5 * 100 descend to 400 Pace on 1:45, 1:55

3 * (3*50, 1*100 @ 400 Pace) on 1,1,1,1:30) join sprint set

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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/smoo

Mon June 10th

600 with fins - open turn at 100, 200, 300, - start every 100 with a 5 and glide on your back, finish every 100 breathing every 5 400 pull - if using paddles they should be knuckle paddles 5/6 * 150

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