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  • kennethjohnanderso

Wednesday 3:30-5 at the

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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Wed June 12

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 r

Tues June 11

600 "-" Pull - no paddles, snorkel opt'l every 4th 25 fly or Br 4 * 200 descend 75 Stroke-25 Free or Back-50 Stroke-25 Free or Back-25 Stroke 4 * 50 Kick descend on 1:10 1) smooth/fast 2) fast/smoo

Mon June 10th

600 with fins - open turn at 100, 200, 300, - start every 100 with a 5 and glide on your back, finish every 100 breathing every 5 400 pull - if using paddles they should be knuckle paddles 5/6 * 150

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