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Monday March 2

kennethjohnanderso

Mar 2

1 min read

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 walls

5) descend to 400 pace

8 speed drills of choice

XYZ on 1,2,3

X = 25-75

Y = 50-150

Z = 75-225

NO OFSSAA?

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 walls

5) descend to 400 pace

4 x 200 descend on 2:45, 3:00 or 3:15

12 x 100 Choice

3 on FPP + 20

3 on FPP + 10

3 on FPP + 15

3 on FPP

25 sprint

50 Sprint

25 Sprint

XYZ on 1,2,3

X = 25-75

Y = 50-150

Z = 75-225

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