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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OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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