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  • kennethjohnanderso

Wed June 12

400, 3*100 IM, 2*50 at 200 pace from dive


OYJ swimmers

6 * 100

  1. knuckle paddles with fins on 2:15

  2. Swim with fins - build kick on 2:15

  3. broken 100 from dive (5s at 25's) aiming for 100 pace on 2:30

4-6 repeat or broken 200


8 * 75 on 1:20

  1. double turn/long turn

  2. long turn build into fast turn 5 & glide - swim easy


16*25 1 on 20, 1 on 30, 1 on 25, 1 on 35


Not going to OYJ (Ryan, Helena)

6 * 75 on 1:10

  1. double turn/long turn

  2. long turn build into fast turn 5 & glide - swim easy


4*8*25 all out on :45

Round 1 K Round 2 Pull Round 3 Swim Round 4 swim with fins


8 IM wheels

Twice thru

25 fly, 50 Back, 75 Breast, 100 Free on 4:00 or 4:30 50, 75, 100, 25 75, 100, 25, 50 100, 25, 50, 75



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