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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Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

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