Wed April 6

kennethjohnanderso
Apr 6, 2022
1 min read

600 Pull - paddles optional (no back strap)

- breath every 3 if free

300 IM Kick (200/100)

8 * 50 descend SC or time - switch strokes when you max out

3 dive breakouts

Choice of fast swimming

2 * 25-75 sprint

Broken 200 or

4 * 100 @ 400 pace

Warmdown if racing tomorrow (600+)

10 * 75 on 1:30 or 1:40

1) K/S/K no board

2) Build Kick 3) S/Sprint K/S

4) Sprint Kick

5) easy swim

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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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