Tues pm LT

kennethjohnanderso
Mar 21, 2023
1 min read

1000m OYO - finish by 3:50

3 * 100 IM 8/10/1/6 dolphin kicks off walls

4 * 200 IM 1) K/S by 50 2) K/S by 25

3) S 4) S/K by 50

200 choice

6 * 50 on 3:00 - best average 1 * 75 on 3:00

then from a push

1 * 50 on 2:00

1 * 50 on 1:30 1 * 50 on 1:00 2 * 50 on :45

600 Pull long

every 4th 25 alternate between back and breast

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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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