Thur Mar 13 - here we go 6 weeks to Gatineau!

kennethjohnanderso
Mar 13, 2025
1 min read

400 Pull with paddles breathing very 3/5 by length

300 Kick 50 build stroke A/25 stroke B gets faster 1-4

200 IM Kick/Swim by 25

4 * 25 15/10 22 min to here

5 X 400 descend

1) Flow on 8:00

2) swim on 5:30 + 15 or 30

3) swim on 5:15 + 15 or 30

4) swim fast on 6

5) with fins

8 * 100 kick on 2:15 (IM pull if can’t kick)

1) last 5m head down

2) last 10m head down

descend 1-4 then hold

4x200

1) off stroke (drill/swim,

2) drill with fins

3) swim long,

4) long and slow with paddles

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Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

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