Thur June 23 pm

kennethjohnanderso
Jun 23, 2022
1 min read

OSC swimmers

1/2 hr warm up OYO

4 * 25 15/10

3 times thru

200 smooth

4 * 20-25 speed work on 1:30

3 * 50 sprint

Long warmdown

or getting ready to swim fast this weekend

200 choice on 4:00

30 * 25

4 on :35, 3 on :30, 2 on :25 1 on :20

4 * 50 1) 15-25-10, 2) 15-25-10

2 rounds

300 Pull or Swim with snorkel on 4/4:30 or 5:00

200 IM on 3:15, 3:30 or 3:45 - options apply 100 Kick - gets faster 2nd round on 2:00

3 * 50 sprint

16 * 50 WD

4 on fpp

4 on fpp +5

4 on fpp +10

4 on fpp +15

Recent Posts

See All

Mon Dec 15th

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick F

Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

Thur Dec 11

Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fin

Comments