Saturday Feb 15

kennethjohnanderso
Feb 14
1 min read

300 Pull breathing every 5

200 Swim breathing every 3 if free

100 kick on PB (snorkel opt'l)

300 Swim (200 IM + 100 IM)

200 kick "-"

100 Pull with paddles (snorkel opt'l)

9 or 10 * 175 on 200 time plus 15-25s. 2:20, 2:40 or 3:00

1-4) descend to 200 time

2 min

5-7) hold 200 time

2 min

8-9 or 10) faster

how many 50's (max 10) at or under 1/2 100 time from dive

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Sat Oct 14th

300 Pull on 5:00 6 x 50 Kick 1-3 descend on 1:10 300 Swim - fast turns on 4:30 6 x 50 Pull 2 strong/1 easy snorkel and paddles opt'l but encouraged on 1:00 300 Kick (200 IM/100 stroke) on 7 6 x 50 1

Fri Oct 13th

400, 3 x 100, 3 x 50 descend Circuit A body position awareness/core strength 8 x 100 on 2:00 with fins and/or paddles (RA/LA/Drill/Swim) Circuit B - all with chutes - power Three times thru 1) 25 dol

Thu Oct 12

100 Build dolphin kick 200 Fr/Bk by 100 fist/Swim by 50 300 Pull - every 4th 25 Breast 400 with paddles 300 kick with fins each 100 gets faster 200 1-2-3-4... dolphin kicks off walls 4 * 25 dolphin ki

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