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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Mon June 15

300 Pull on 4:30 4 x 75 swim descend on 1:10 6 x 50 K 1-3) descend on 1:10, 4-6) descend on 1:00 4,3,2,1 rockets on 1:15 2 x Tiger sprint on 5:00 4 x 50 1) 15-25-10, 2) 15-25-10 2 x 50 sprint on 5:00

Sat June 13

10 min Swim - no equipment 800 IM with fins 100 underwater recovery/4 x 25 with flutter 100 DA/100 1 ARm 100 with dolphin kick/100 egg beater 100 Long arm dog paddle/100 build Swim 4 x 50 1) 15-25-20.

Fri June 12

400 Flow with double PB 400 Flow with fins 10 x 100 (Br -75's) 100 Drill on 1:45 100 Swim on 1:30 100 Drill on 1:45 2 x 100 Swim on 1:25/1:20 repeat with fins 10s faster 2 x thru 20m sprint 175 smooth

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