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  • kennethjohnanderso

Mon May 27

800 Flow with fins

9 * 50 IM switch - powerful kick in and out of walls

3 * 25 from blocks - easy speed to 20m

4 * 25 15/10


8 * 100 on 1:50

RA/LA/Scull/Build

50 drill/50 Build

can switch strokes every 2


warmup in reverse (if peaking for Regionals)


or


3 * 400 with fins and paddles descend and "-"

3 * 200 Drill --> long -->strong

5 * 100 long/strong/fast/strong/long

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Wed June 12

400, 3*100 IM, 2*50 at 200 pace from dive OYJ swimmers 6 * 100 knuckle paddles with fins on 2:15 Swim with fins - build kick on 2:15 broken 100 from dive (5s at 25's) aiming for 100 pace on 2:30 4-6 r

Tues June 11

600 "-" Pull - no paddles, snorkel opt'l every 4th 25 fly or Br 4 * 200 descend 75 Stroke-25 Free or Back-50 Stroke-25 Free or Back-25 Stroke 4 * 50 Kick descend on 1:10 1) smooth/fast 2) fast/smoo

Mon June 10th

600 with fins - open turn at 100, 200, 300, - start every 100 with a 5 and glide on your back, finish every 100 breathing every 5 400 pull - if using paddles they should be knuckle paddles 5/6 * 150

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