Catch early - catch often

kennethjohnanderso
Mar 21, 2022
1 min read

400 Fr/Bk by 100 fist/swim by 50

300 Pull Free with paddles top straps only

300 IM Kick (200/100)

4 * 50 descend

3 times thru 1) 50 done as 15/25/10 2) 50 done as 15/25/10

2 * 25 15/10

4 times thru 2 * 25 with fins Head up free or fly, breast fast hands, back spin drill on 1:00 50 build to high turnover at 35m mark and hold on 1:30 25 build to hight turnover at 15m mark and hold on 1:00

200 long off stroke - 6 kicks, 2K1P on 4:30

15 * 100 1-3 descend on X + 10 4-12 hold #2 at X 1-15 ascend on X + 10

600 with open turn pause and great 1st breakout stroke(s)

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Thur March 12

400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

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