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 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

Thur Oct 1

600-800 Pull every 200 gets faster at 6:25 12 x 100 1) Free on 1:30 2) Stroke on 1:40 3) IM on 1:50 8 x 25 on 1:00 - your choice of speed work 8 x 100 on 1:40 - best average (4th 25 stroke) - if a

Wed Sept 30

300-500 Pull long until 6:15 am 4 x 75 Kick descend on 1:40 300 Swim on 4:30 4 x 75 Pull descend on 1:20 300 Kick (200 IM + 100 stroke) on 6:00 4 x 75 Swim descend on 1:10 6 times thru 50 kick build c

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