Mon Mar 9

kennethjohnanderso
3 hours ago
1 min read

5 * 200 Descend on 4:00

150 Stroke A slight build/50 Stroke B - strong legs

Three times thru

300 Pull with paddles and snorkel on 5:30

200 Kick "-" on 4:30

Quebec Cup swimmers

8 x 25 1) build, 2) 5 and glide/ K XLRS, 3 smooth underwater, 4) 15/10

800 IM flow with 100 fins/100 without

Everyone else

8 x 100 on 1:40 - best average

8 x 25 1) build, 2) 5 and glide/ K XLRS, 3 smooth underwater, 4) 15/10

800 IM flow with 100 fins/100 without

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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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