Tues Feb 27 am

kennethjohnanderso

Feb 26, 2024

1 min read

800 IM Dr/6 KIcks/S w/ Dolp Kick/6 Kicks with fins

3 * 200 IM kick descend

twice thru

300 Pull on 6:00 as:

75 Back/25 Breast/75 Free/25 extra long choice of stroke

Rd 2 paddles encouraged

4 25 descend to 100 Pace on :45 (dive #1 & #3

2 * 15/10 on 1:00 dive on #1

2 * (sprint dolphin kick/5s/7s vertical kick/10s/fast finish) on 1:00

8 * 50 sprint from blocks easy speed on 2:00

12*100 (OSC swimmer 9 plus social kick/mobility or rolling)

3 * 100 FPP +15

2 * 100 FPP + 10

1 * 100 FPP

Wed Feb 28 optional for non-OSC swimmers

OSC swimmers 6-7:30

Recent Posts

See All

Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

Comments