Recovery Wednesday

kennethjohnanderso

Jun 26, 2024

1 min read

8 * 150 with fins on 2:45

10m off walls

middle 50 or 25 #3&6 different stroke

8 * 50 Bk K/Breast Swim on 1:00

12*25 on 45

3&glide, 3 stroke burst into

6 kicks with arm in deep catch and build kick

Twice thru (bank rest as desired)

250-300 Pull - breathing every 3/5 if free, if using paddles - knuckle on 4

200 Kick "-" on 4

300 Swim on 4:30

3 * 100 IM on 2:00

1) with dolphin Kick

2) with Flutter Kick

3) regular Kick

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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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