Mon Jan 26th

If swimming 2 workouts do the long one first

Long

800 IM with fins done as 100 flow/100 Swim

600 Kick with increasing intensity

(200 IM/200 dolphin/200 Stroke)

400 Pull every 4th 25 4th breathes max (3 would be better)

4 x 50 descend to 200 pace free

4 x 50 descend to 200 Pace non free

44 min to here

5 x 400 Free or Back

descend from fpp + 40 and drop 10s each time

3-4 times thru

2 x 25 Pull with paddles and chutes 2 x 25 zombie kick

9 * 300 on 4:15 or 4:30 1-3) smooth free, 4) build stroke, 5&6) smooth free. 7) strong stroke, 8) smooth free, 9) fast

2000 IM wheel (not available tonight

25/50/75/100

50/75/100/25

75/100/25/50

100/25/50/75 all on 4-4:15

800 with snorkel 150 swim or pull/50 kick

Strong

4 * 100 on 2,2,2,2:30

50 from blocks on 1:00

3 x 100 on 1:45, 1:45, 2:30

50 from blocks faster on 1:00

2 x 100 on 1:30, 2:00

50 from block at 200 Pace

1 * 100 strong

4 x 75 on 1:20 underwater turn, fast turn

4 x 50 RA/LA on 1:00

4 * 50 kick on 1:10 - head down last 12 m

8 * 25 1) build, 2) 5 and glide/ Kick xlr8, 3) easy speed from blocks, 4) 15/10

6 times thru

1:00 vertical kicking 5s on/10s off

Broken 100 5s at 25 and 75 on 2:00

can switch after 4 or IM order

5 x 100 on 2:00

1&2) 50 Build kick/50 hold paddles with finger tips

3&4) 50 sprint kick/50knuckle paddles

5) 100 sprint kick

10 min swim 75 long/25 off

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