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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17 sleeps until Trials 20 sleeps until OSC 400 with fins and snorkel - every 4th 25 dif stroke 8 x 100 Pull with paddles on 5-10s rest - breast 400 Swim 25 drill/50 long/25 strong 4 times thru - every

Wed June 17

500 done as 25 build Kick/25 drill/50 S 400 flow with fins 300 Pull long (double PB ) to strong 200 IM 8/12/8/12 strokes per length OYO until 4:15 ready to go and changed if wearing an old tech suit 5

Tue June 16

5 x 200 IM on 4 - 1st 3 with fins descend and then no fins descned 50 Kick/1 arm/swim with dolphin K/1 arm 3 x 4 rockets on 1:15 4 x 300 Pull (4th and 8th 25 off stroke descend on 3:10, 3:30 or 3:45

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