Thurs March 10th POWAHHH!!

kennethjohnanderso
Mar 9, 2022
1 min read

400 Free/BAck by 100 fist/Swim by 50

300 SW with paddles each 100 gets faster

4 * 50 descend

EBSC 25's

Tiger sprints #1

3 on 5:00 with a 200 in between

Twice thru pull with paddles 4 * 25 RA build on :45 4 * 25 LA build on :45

4 * 25 swim fast on 1:30

Breast option= 4 * 25 Kick

4 * 25 2K1P

4 * 25 Swim fast (paddles??)

Tiger sprints #2 same as above with fins

100 IM's for warmdown K/DA/2K1P/6 kicks - stay long

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Thur May 5th

400 Free back by 100 25 fist/25 A-OK/50 build 300 Kick done as 200 IM/100 dolphin wiht board 4 below water, 4 above 200 IM K/S by 25 100 IM 8/10/1/6 kicks 22 min to here 4 x 400 on 6:30 1) every 50 m

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

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