Thur am May 4

kennethjohnanderso
May 3, 2023
1 min read

10 * 75 on 1:20

1) fist/drill/swim

2) scull/50 Build

8 * 75 on 1:15

1) double turn then fast turn

2) underwater turn then waterfall turn

6 * 75 on 1:10 or 1:15

1) fly/back/breast

2) back/breast/free

4 * 75 with fins on :55 or 1:00

2 * 75 1) long, 2 Build - stroke you are doing next

10 * 100 Best average on 1:40, 1:50 or 2:00

long warmdown - technique based

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Fri June 12

400 Flow with double PB 400 Flow with fins 10 x 100 (Br -75's) 100 Drill on 1:45 100 Swim on 1:30 100 Drill on 1:45 2 x 100 Swim on 1:25/1:20 repeat with fins 10s faster 2 x thru 20m sprint 175 smooth

Thur June 11

800 Flow with fins if any or all of it is free then 6K/side or underwater recovery 600 PBL/Pull/2 PB's Straight thru max 4 rounds free 4 x 100 descend to 800 pace on 1:40 4 x 75 descend to 400 pace

Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

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