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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Tues Oct 6

800 with fins 150 Flow/50 kick on front in position 11 600 Pull 75 long/25 build 50 long/50 build 25 long 50 build repeat with fins 300 fast K/50 long swim fast K/ 50 build swim fast kick/ 50 s

Mon Oct 5

3-5 x 100 Kick on front/RA/LA/S build 50 K (25 Build/25 Fast 100 50 PBL/50 Swim with build kick at 6:35 3 x 300 Long Stroke A on 5 1 x 250 Stroke B "-" on 5 2 x 300 Long Stroke A on 5 1 x 250 Stro

Fri Oct 2

800 Flow with fins (not neccessarily IM) Fly or free - underwater recovery Breast - with dolphin Kick Back K/DA, K/RA, K/LA, 50 6 kicks at 6:28 10 x 75 1) fist/Drill/Swim, 2) Kick/50 Build on 1:15

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