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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Tues Nov 3

4 x 100 pull on 1:30 30s 3 x 100 swim on 1:25 45s 2 x 100 with fins on 1:20 1:20 rest repeat 5s/10s faster or dif stroke 8 x 25 on 1:15 Chose from any or all of Build 2 x 5 (breast) or 15 (dolphin)

Mon Nov 2nd and/or

A/ 600 Pull very 4th 25 PBL 400 Swim -very 4th 25 Kick (12m underwater) 200 Kick 6:40 to here 8 x 400 on 5:45 or 6 1-4 descend (may be pull) 30 s 5-8 descend swim WD 800 IM flow with fins 1st 25 of ea

Sat Oct 31

16 x 100 4 on 1:45 4 on 1:35 with fins 4 on 1:40 4 on 1:30 with fins 400 choice at 8:50 8x50 1EZ-1Fast on 1:15 add-up 200 under PB 400 Fr/Bk by 100 fist/swim by 50 at 9:10 20 x 75 on 1:30 1 sprint fro

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