Wed July 22

kennethjohnanderso
2 hours ago
1 min read

4 x 450

50 fist/100 Swim

50 fist/100 knuckle paddles

50 fist/100 paddles no wrist straps

2) Pull

50 PBL/100 P regular

50 PBL/100 pull with knuckle paddles

50 PBL/100 P with paddles no wrist straps

3) IM

(50 Fly/100 Back) x 3 or

50 Back Kick/100 Breast

100 Breast Kick/50 Free

4) 3 x 150 choice - each one gets stronger

4 x (4 rockets on 1:15)

4 x 200 Kick descend on 4:00

4 x 4 rockets on 1:15

no later than 1:02

3 x 400 Free on 5:30

1-3 descend

right into

3 x 200

1) long choice on 4:00

2&3) holding faster than 1/2 of best 400 above on 3:00

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