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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Tue Nov 11

Finish by 6:35 200 Pull 100 rotating dolphin kick 200 Swim 100 PBL with paddles 100 rotating dolphin kick 8 x 25 1 arm PBL with paddles 3 x 400 descend Free or Back on 5:30 or 5:45 or IM wheel on 4:15

Tue Nov 10

A/ Free or Back 12 x 100 1-3 descend Swim on 1:30 4-6 descend RA on 1:50 7-9 descend LA on 1:50 10-12 S on 1:30 B/ IM 10 x 100 IM on 2:00 1) K/S 2) S/K 3-5) Swim descend (8/10/16 kicks) 6 waterfall

Mon Nov 9 pm

400 Fr/Bk by 100 fist/Swim by 50 300 Pull every 75 gets faster 200 Kick "-" 4 x 25 maintain SC A/ 10x200 Fr /3:10-2:25 B/ Three times thru 4 x 25 on 1:00 1) 5 and glide with board. --> kick xlr8 (l

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