Monday recovery swim

kennethjohnanderso
Dec 11, 2022
1 min read

Updated: Dec 12, 2022

3 * 350-400 - 20 min warmup

1) long walls

2) fast walls

3) Pull (25 Fly underwater recovery/75 Choice)

8 * 25 fly on :35 - could be kick no board if shoulder concerns

8 * 50 Back 1) RA-LA, 2) Build, 3) 10m walls 4) swim on :55 or 1:00 8 * 75 1) 25 Bk/50 Br, 2) 50 Bk/25 Br on 1:20, 1:30 or 1:40 (6)

Last 15 minutes

600-1000 smooth swim with choice of equipment

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Thur Jan 22

400, 4 x 100, 4 x 50 descend 4 * 25 Zombie Kick on 1:00 1:00 6 x 25 with chutes on :45 1:00 4 x 25 15/10 1:00 8 x 10s vertical Kick/20s off 12 x 50 sprint (finish strong) on 3:00 8 x 100 long on 1:30

Wed Jan 20th

AM 400 with fins and paddles - evey 4th 25 hold with finger tips 7:30 300 Pull 50 reg/25 1 arm on 5:30 4 x 50 kick descend on 1:00 EBSC 25's (40/30/20 3 25's of each stroke) 3 times thru 1) 25 easy sp

Tues Jan 20th

400 Fr/Back by 100 light Kick with fins (25 fist/25 A-OK-50 regular) 3 x 100 IM 1) w/ dolphin Kick, 2) with free kick, 3) regular kick 4 x 25 underwater kick on :45 At 6:20 6 * 50 on :50 1) fast 5 sm

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