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 Oct 9

18 x 50 - 3 rounds of 3 1) Kick on 1:05 2) Pull on 1:00 3) IM switch :55 Kicking plan x 3 Kick with board underwater Resistance kick Board touch Circuit 1 (18min) twice thru 8x50 25 free cruise/25 IM

Thur Oct 8

600 Pull 50 PBL/50 RA-LA/50 build alt stroke A and stroke B (breast/fly could be some free and some breast/fly) 6 x 50 kick 1-3 descend on 1:10 then 1:00 (4-6 faster) 200 IM - include any 100m of str

Wed Oct 7

300, 3 x 100, 3 x 50 descend 4 x 25 1) 5 and glide - kick acceleration 2) 15/10 3) easy speed 4) speed drill of choice at 6:36 30 x 75 10 @ fpp + 10 - could be pull 30s 8 @ fpp +5 30s 6 @ fpp 1:00

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