Thu July 11

kennethjohnanderso
Jul 11, 2024
1 min read

Thu - Threshold work

Fri - Aerobic

Sat - Speed, Strength and Kick (for those that can)

Thu

300, 3*100, 3*50 descend

1 * 100 at 400 Pace on 2:00

175-200 build off stroke or IM on 3:30

2 * 100 at 400 Pace on 10s rest on 3:30

175-200 build off stroke or IM on 3:30

3 * 100 at 400 Pace on 10s rest on 5:00

175-200 build off stroke or IM on 3:30

4 * 100 at 400 Pace on 10s rest on 6:30

175-200 build off stroke or IM on 3:30

rest and recovery

three times

3*50, 2*75, 1* 100 - all on 1:20 trying to hold pace from above as easily as possible

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800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

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