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 Nov 13

Three times thru 3 x 100 on 1:40 (4th, 3rd then 2nd 25 Kick) 200 with paddles (S/P/PBL/S) on 3:30 4 x 25 1) underwater kick, 2-4) descend SC and/or time) on :30 Recovery/Aerobic 9 x 100 (may skip 1

Thur Nov 12

400 free/back by 100 fist/swim by 50 with fins 300 Pull with paddles - middle 100 PBL 200 kick - work in and out of walls at 6:18 8 * 50 descend SC and time on 1:10 - may try two dif strokes (1-5, 3-8

Tue Nov 11

200 Pull 100 rotating dolphin kick 200 Swim 100 PBL with paddles 100 rotating dolphin kick 8 x 25 1 arm PBL with paddles done by 6:35 3 x 400 descend Free or Back on 5:30 or 5:45 or IM wheel on 4:15 2

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