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  • kennethjohnanderso

Wed 3:30-5 pm Jun 5

5 * 100 with fins - 75 swim, 25 underwater to surf Kick (kick goes from strong to sprint) on 2:00


300 Pull on 5:00

4*75 Kick descend

300 IM swim on 6

4*75 Pull with paddles 300 Kick done as 200 IM/100 IM 4*75 on 2:00 at 200 Pace

4 * (4 * 50 descend) 1:00 between after first 2 rounds

rd1 fly on 50 or 1:00

rd 2 bk on 45 or 55 rd 3 Br on 55 or 1:05 rd 4 fr on 40 or 50

4 * (8 * 25 on) on 5:00

rd1 fly on 30 rd 2 bk on 30 rd 3 Br on 25 rd 4 fr on 35


800 Flow with fins - every 4th 25 5 and glide then swim

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Wed June 12

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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