Wed July 20th

kennethjohnanderso
Jul 20, 2022
1 min read

400 Choice

16 * 25 Kick with fins on :30

1-4 Free rotating 5-8 Dolphin rotating

9-12 hands at side

12-16) 1) underwater, 2) fast swim

4 * 25 15/10, 10/15, 20/5, 5/20

300-400 choice then at 9:00

24 * 75 1) fast on 1:00, 2-4) smooth on 1:15

or 20 * 75 1) fast on 1:10, 2-4) smooth on 1:30

200 6 kicks/side

12 * 100 S/K on 1:50 up/down on 10s rest interval

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Sat June 27

300 3 x 100 3 x 50 descend 4 x 75 with fins 6 kick pause to 4 kicks to 2 to none to high turnover 300 choice at 8:25 2 x 50 sprint from dive 11 x 50 kick on 2:00 1-5) regular kick 6-8) with chutes 9

Fri June 26

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200,

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

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