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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Sat Feb 6

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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