Thursday July 14

kennethjohnanderso
Jul 13, 2022
1 min read

300 Swim on 5:00 4 * 75 Kick descend on 1:45

300 Pull on 5:00 4 * 75 swim descend on 1:15

300 Kick (200 IM, 100 choice fast)

4 * 75 Pull with paddles on 1:00

4 * 200 descend pull on 3:30

100 off stroke

5 * 100 best average on 2:00

100 off stroke

6 * 50 on 1:30 - choice of equipment

3 fast, 1 easy, 2 fast

5 * 200 IM

1) Swim

2) Swim with fins 2) Swim/Kick

3) Kick/Swim 4) Drill

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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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