Thursday am

kennethjohnanderso

Sep 21, 2022

1 min read

Quick meeting

Meet Schedule
Guelph meet - independent travel forms
awareness and engagement
act the part
swim fast guaranteed

300,

2 * 100 IM (8/10/1/6 dolphin kicks)

4 * 50 1) 15-25-10, 2) 15-25-10 4 * 25 15 sprint/10 long

36 * 50 on 1:00

1-18) 2 sprint/1 easy

19-36 1 sprint/2 easy

500 IM - double (or triple) up on one stroke

Fly - underwater recovery, salmon/2 * 25 swim

Back - double arm/RA/LA/Swim Breast - H-H/3K1P/fast hands/Swim Choice

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Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

Thur Sep 17

800 IM flow with fins 3 x 100 descend to 400 pace 3 x 50 descend to 200 Pace at 6:35 8 x 25 on 1:00 1) build 2) 5 and glide - vertical dolphin kick - speed drill - kick xlr8 3) easy speed 4) 15/10 In

Wed Sept 16

AM Queens Warm up on your own first wave of test set at 6:40 Warm down and re-warmup 6:55-7:10 2nd wave Warm down Test set score = pace time + fastest repeat + slowest repeat PM KBM 300 Swim on 5:00 4

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