Tuesday Jan 27

kennethjohnanderso
Jan 26
1 min read

400 Pull - every 4th 25 fly or breast

300 IM - drop a stroke

200 Kick - each 50 gets faster

3 x 100 IM 1) with dolphin, 2) with flutter 3) regular

8 x25 on 1:00 speed work of your choice

40 x 50 +/-

1-16) on :50 every 4th one fast

17-28) on :55 every 3rd one fast

29-36) on 1:00 every 2nd one fast

37-40) on 1:05 all fast

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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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