Friday 3:30-5pm

kennethjohnanderso
May 26, 2023
1 min read

10 * 75

1) fist/drill/Swim

2) scull/50 Build

three times thru

200 Board touch with paddles no straps on 3:30

or Back 12.5 meters kick off every wall

6 * 25 strong on :30

100 IM kick on 2:00 1&3) no board

100 at 400 Pace on 1:30

5 * 200 kick on 4:30

1-3 descend 4&5) hold

3 * 400 every 4th 25 Fly or Breast 1) Swim

2) Pull

3) with fins

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Thur May 5th

400 Free back by 100 25 fist/25 A-OK/50 build 300 Kick done as 200 IM/100 dolphin wiht board 4 below water, 4 above 200 IM K/S by 25 100 IM 8/10/1/6 kicks 22 min to here 4 x 400 on 6:30 1) every 50 m

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

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