Thurs Apr 14 pm

kennethjohnanderso
Apr 14, 2022
1 min read

800 SKPS

400 Free back by 100, fist/swim by 50

5 * 100 IM on 1:45 or 1:55 1)K/S by 25 2) S/K by 25 3-5) S descend 8/10/1/6

8 * 25 smooth (between 100 & 200 pace?) on :45

5 * 200 K on 4:30 or 5

1-3 descend 4 & 5 hold

1000 optional equipment (snorkel?, PB. Paddles)

8 * 25 smooth (between 100 & 200 pace?) on :45 - odd ones from the block

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Tue Mar 2

50 finger grip paddles 200 Pull long 50 finger grip paddles 200 Pull negative 50 finger grip paddles 100 Pull IM 3 x 175-200 kick descend on 4 4 x 50 on 1:00 1) 15- 25 -10 2) 15 -25- 10 8 x 50 on 1:00

Monday March 2

OFSSAA swimmers 5 x 400 1) IM flow with fins 2) 4 x 100 IM Pull (Fly- underwater recovery, Back - DA 3) Pull "-" maintain breathing pattern and stroke count (+1 or2) 4) 4 x 100 IM 8/10/1/6 kicks off w

Fri Feb 27

twice thru 25 Pull very long and efficient on :30 25 Kick on PB build on :30 2 x 25 Swim IM order on :25 right into twice thru 50 Pull very long and efficient on 1:00 50 Kick on 1:00 3 x 50 IM s

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