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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Sat May 9th

300 Pull on 5:00 4 x 75 Swim descend on 1:00 300 Kick (200 IM/100 Choice) on 6 4 x 75 Pull descend on 1:00 300 swim with paddles on 5:00 4 x 75 Kick on 1:30 1) last 25 fast, 2) last 50 fast, 3) 1st 2

Fri May 8

3 x 800 1) Pull 25 underwater recovery fly or free/50 build/25 strong PBL - snorkel encouraged 2) 75 Build/flip into strong fly or breast - 10 s 3) long streamline/fly off bottom/Bk 3-21/50 choice - e

Wed May 6

400 IM Flow with fins 400 IM Fly = Kick/Back = PBL/Br = 2K1P/Free = PBL skip & replace* 6 x 50 on :50 - 1-3 descend to 200 Pace 400 IM Fly = Kick/Back = PBL/Br = 2K1P/Free = PBL skip & replace* 8 x 25

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