Wednesday 3:30-5 at the

kennethjohnanderso
May 8, 2024
1 min read

20 * 25 on :35 - stroke hygiene!!

1-3) smooth free

4-6)

7) build

8) strong

9) 5 and glide

10) 15/10

4 * 50 1) 15-25-10, 2) 15-25-10

300 Pull - maintain SC

4 * 75 Kick descend

300 Swim - maintain SC

4 * 75 Pull descend

300 Kick

4 * 75 Swim descend

four times thru

2 * 25 speed drill on 1:30

1 * 25 5/3/5 and glide on 1:30

1 * 25 15/10 on 1:30

50 sprint on 3:00

If signed up for regionals and KBM finale we can pick events during one of the rounds

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Thur March 12

400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

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