Wed July 6

kennethjohnanderso
Jul 5, 2022
1 min read

400 Fr/Bk by 100 fist/swim by 50

300 Pull with paddles

300 RA/LA/Kick drill/Swim by 25 each 100 gets faster

200 IM kick

200 IM Kick/Swim

200 IM

1-4 * 100 Choice - consider IM with 8/10/1/6 dolphin kicks off walls

OSC swimmers

speed if needed then

Ben - broken 200 back, 20 min fast 100 free (75/10s/25)

Katie - broken 200 free and/or 75 sprint Fly?

Ryan broken 200 Fly

Others (45 min?)

3 * 400 descend - choice of equipment - on 7:00

mix up within 400, each 400 the same

16 * 75 on 1:30

1) sprint

2-4) smooth

Recent Posts

See All

Sat May 15

300 Slow pull - long strokes 4 x 25 Pull Build 300 RA/LA/6 Kicks by 25 4 x 25 Build 2 x 25 easy speed from blocks 4 descending turns OYO until 8:30 (vertical kicking, breakouts. speed drills???) 40 x

Friday May 15

300, 3 * 100, 3 x 50 descend, 3 descending dives 8 x 25 1) 5 and glide, 2) build, 3) easy speed, 4) 15/10 1 sprint (25m to 100m) 8 x 25 turnover drills Fly with free kick Back spin dr Br egg beater Fr

Thurs May 14th

2 x 400 IM flow with fins - 1) smooth, 2) max distance per stroke 4 x 200 descend (5-10s drops to 200 time plus 30 on 4:00 10 min choice 8 x 100 on 1:40 - best average 8 x 25 with chutes and paddles t

Comments