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Wed June 12

kennethjohnanderso

Jun 12, 2024

1 min read

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 repeat or broken 200

8 * 75 on 1:20

double turn/long turn
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

double turn/long turn
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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Wed Oct 13 - start tbd

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

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