Wed June 17

kennethjohnanderso
Jun 17
1 min read

500 done as 25 build Kick/25 drill/50 S

400 flow with fins

300 Pull long (double PB ) to strong

200 IM 8/12/8/12 strokes per length

OYO until 4:15 ready to go and changed if wearing an old tech suit

5 x 100 sprint on approx 10 min with min 100m between repeats

If +3 or more over your best the next sprint is a 50 then back to 100

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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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