Thursday March 31

kennethjohnanderso
Mar 30, 2022
1 min read

300 Pull breathing every 5 if free

4 * 75 Kick descend

300 IM (200 IM/100 IM)

4 * 75 descend

could be

1) Fly/Bk/Br

2) Bk/Br/Fr

6 * 25 on :45 - fast break out

- 4 with fins/2 without

Twice thru - everything on 1:00

2 * sprint drill 2 * big paddles Dive 25m sprint 25 smooth with exaggerated finish

6 * 25 on :45 - fast break out

- 4 with fins/2 without

3 * 50 sprint for time

open turns

Warmdown

Recent Posts

See All

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

Comments