Sat Apr 6

kennethjohnanderso
Apr 5, 2024
1 min read

400 Free/Back by 100 fist/Swim by 50

300 Pull (low/reg/reg with knuckle paddles

200 IM underwater recovery on all strokes

6 * 50 1) 15-25-10, 2) 15-25-10

6 * 5 fast dolphin kicks and glide for distance

3 * thru

50 slow with chutes

50 fast with fins

50 max distance per stroke - 2 breaths per 25

200 Sprint kick on 8

2 * 100 sprint K on 5

8 * 50 sprint kick on 3:00

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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

Mon Mar 9

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 an

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

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