Wed March 29

kennethjohnanderso
Mar 29, 2023
1 min read

6 * 300 - 30 min - could do 250;s if focusing on non free

1) long turns

2) fast turns

3) Pull with snorkel - no paddles

4) kick build

5) no free

6) choice with fins

6 * 100 IM on 1:40 or 1:50

1) with dolphin Kick throughout

2) with flutter kick throughout

3) regular kick

15 * 100

3 on fpp +15

5 on fpp + 10 2 on fpp +5

1:00 rest

5 on fpp

3 * 75, 1 * 50 2 * 75, 2 * 50

1 * 75, 3 * 50 - everything on 1:00, 1:05 or 1:10

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Thur May 5th

400 Free back by 100 25 fist/25 A-OK/50 build 300 Kick done as 200 IM/100 dolphin wiht board 4 below water, 4 above 200 IM K/S by 25 100 IM 8/10/1/6 kicks 22 min to here 4 x 400 on 6:30 1) every 50 m

Tue Mar 2

50 finger grip paddles 200 Pull long 50 finger grip paddles 200 Pull negative 50 finger grip paddles 100 Pull IM 3 x 175-200 kick descend on 4 4 x 50 on 1:00 1) 15- 25 -10 2) 15 -25- 10 8 x 50 on 1:00

Monday March 2

OFSSAA swimmers 5 x 400 1) IM flow with fins 2) 4 x 100 IM Pull (Fly- underwater recovery, Back - DA 3) Pull "-" maintain breathing pattern and stroke count (+1 or2) 4) 4 x 100 IM 8/10/1/6 kicks off w

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