Wed July 6

kennethjohnanderso
Jul 5, 2022
1 min read

400 Fr/Bk by 100 fist/swim by 50

300 Pull with paddles

300 RA/LA/Kick drill/Swim by 25 each 100 gets faster

200 IM kick

200 IM Kick/Swim

200 IM

1-4 * 100 Choice - consider IM with 8/10/1/6 dolphin kicks off walls

OSC swimmers

speed if needed then

Ben - broken 200 back, 20 min fast 100 free (75/10s/25)

Katie - broken 200 free and/or 75 sprint Fly?

Ryan broken 200 Fly

Others (45 min?)

3 * 400 descend - choice of equipment - on 7:00

mix up within 400, each 400 the same

16 * 75 on 1:30

1) sprint

2-4) smooth

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