Saturday morning

kennethjohnanderso
Mar 24, 2023
1 min read

800 IM build with fins

Fly = Kick

Back = 6 kicks

Breast = swim with dolphin Kick

Free = 6 Kicks

100 Pull 200 Pull at same speed

300 Pull at same speed

400 Pull at same speed - no paddles

4 * 200 Kick (do 175s if not getting 30s rest)*

1-3 descend #4 hold or sprint different stroke on 4:00

*Ben and Ella - speed work instead

50 on 3:00

75 on 3:00

50 on 2:00

50 on 1:30

2 * 50 on 1:00

16 * 25 on :35

3 Fly or Breast, 1 choice

2 Fly or Breast, 2 choice 2 Fly or Breast, 2 choice

1 Fly or Breast, 3 choice

400-800 with paddles - no straps wrist straps if free

the more free you do the longer the swim should be

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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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