4 days out

kennethjohnanderso
May 30, 2022
1 min read

400-800 SKPS

8 * 75 on 1:30

1. fist/drill/

2. 25 scull/50 Build

4 * 50 stroke A descend to 200 pace on 1:00

100 easy drills (salmon drill, 2K1P 6K3stroke, rhythm or DA

4 * 25 stroke descend to 100 pace on 1:00

9 * 25 on 1:10

1. 15m sprint - limited dolphin k

2. 20m sprint - longer dolphin kick

3. Easy speed (100 pace)

7 * 200 on 20s rest

1-4) ascend

5-8) ascend

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Tue Mar 2

50 finger grip paddles 200 Pull long 50 finger grip paddles 200 Pull negative 50 finger grip paddles 100 Pull IM 3 x 175-200 kick descend on 4 4 x 50 on 1:00 1) 15- 25 -10 2) 15 -25- 10 8 x 50 on 1:00

Monday March 2

OFSSAA swimmers 5 x 400 1) IM flow with fins 2) 4 x 100 IM Pull (Fly- underwater recovery, Back - DA 3) Pull "-" maintain breathing pattern and stroke count (+1 or2) 4) 4 x 100 IM 8/10/1/6 kicks off w

Fri Feb 27

twice thru 25 Pull very long and efficient on :30 25 Kick on PB build on :30 2 x 25 Swim IM order on :25 right into twice thru 50 Pull very long and efficient on 1:00 50 Kick on 1:00 3 x 50 IM s

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