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  • kennethjohnanderso

Tues May 14

800 IM Flow with fins (min 100m of each atroke)

600 IM flow (min three strokes - stronger/no fins

400 IM flow with fins - speedy - 30 min


9 * 100 IM switch on 10-15s rest (each round of gets faster)

option K/S fly and S/K the Free


dolphin kick review

  1. kick below body line

  2. lift with glutes not a back arch

  3. small to big


Twice thru

4 * 25 1) smooth underwater, 2) 5&glide 3) 5&swim&underwater to flip, 4)10/15 on 1:00

400 Pull done as underwater recovery/long/strong/PBL by 25 on 8:00

4 * 25 on 1:00

300 - no free 50 drill/50 Swim on 6:00




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400, 3*100 IM, 2*50 at 200 pace from dive OYJ swimmers 6 * 100 knuckle paddles with fins on 2:15 Swim with fins - build kick on 2:15 broken 100 from dive (5s at 25's) aiming for 100 pace on 2:30 4-6 r

Tues June 11

600 "-" Pull - no paddles, snorkel opt'l every 4th 25 fly or Br 4 * 200 descend 75 Stroke-25 Free or Back-50 Stroke-25 Free or Back-25 Stroke 4 * 50 Kick descend on 1:10 1) smooth/fast 2) fast/smoo

Mon June 10th

600 with fins - open turn at 100, 200, 300, - start every 100 with a 5 and glide on your back, finish every 100 breathing every 5 400 pull - if using paddles they should be knuckle paddles 5/6 * 150

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