Thurs Nov 13

kennethjohnanderso
Nov 12, 2025
1 min read

16 x 75

4 Pull on 1:30, 1:20 , 1:30, 1:20

4 swim on 1:25, 1:15, 1:25, 1:15

4 Pull on 1:30, 1:20 , 1:10, 1:00

4 swim on 1:25, 1:15, 1:05, :55

EBSC 25's 8 dolphin for fly, 10 for back, 6 for free

9 x 300 on 5:00

3 smooth free or back

1 build stroke

2 smooth free or back

1 strong stroke

1 smooth free or back

1 fast stroke

1500-1000-500 Free on 21:00, 14, 7 +- 30s

Sprint Kick if time then WD

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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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