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  • kennethjohnanderso

Sat May 25

3 * 300 Build and "-" on 5:30 or 6:00 - could be pull and/or snorkel - no paddles

6 * 50 K 1-3 descend stroke A, 4-6 descend stroke B


5 min OYO


8 * 25 on :45

  1. 3 & glide

  2. 15 build --> kick underwater to wall

  3. 4 & glide

  4. 15 build --> kick underwater to wall

  5. 5 & glide

  6. 15/10

  7. flip into 5 and glide

  8. 15/10


400 long choice 1/4 drill - different stroke from 300's


3 * 50 sprint on 3:00

200 build - maintain stroke count

2 * 75 on 4:00


4 * 50 Kick descend to 200 Pace


200 kick for time


400 Flow with fins



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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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