Tuesday Lakeshore 6-7:30

kennethjohnanderso
Jul 4, 2022
1 min read

No Backstroke

300 Pull - every 4th 25 long breast or fly

4 * 75 Swim descend 300 Kick

4 * 75 Pull Descend 300 Swim 4 * 75 Pull descend (with paddles?)

6/5 * 100 done as 75 build into a good turn and a fast 25 on 1:40 or 1:55 OSC swimmers do every 2nd

800 with fins 50 slow deliberate drill/50 build/100 long swim

8 * 50 within 1 second of 200 pace

OSC swimmers do 4

20 * 25 Warmdown

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400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

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