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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Tue Mar 24 am

10 x 75 1) fist/A-OK/Swim on 1:30 2) Build on 1:20 300 Pull 200 Kick 4 x 25 on 1:00 choice of speed drills 8 x 100 best average of 1:40 Sprint kick set with long 100 choice between rest 300 Kick on

Mon Mar 23 pm

800 SKPS 3 x 100 IM 1) K/S, 2) S/K, 30S with 8/10/1/6 kicks 6 x 50 on 1:00 descend to Pace 200 on 3 then hold 4 x 25 on 1 (Speed drills?) 3 x 50 on 2 2 x 75 on 2 1 x 100 on 2 2 x 75 on 2 3 x 50 on 2 4

Monday Mar 23 am

300 Pull breathing every 5 on 5:00 4 x 75 Kick descend on 1:30 300 Swim - fast turns on 5 4 x 75 Pull with paddles descend on 1:20 300 Kick (200 IM/100 Stroke) on 7:40 4 x 75 2 @ fpp + 10, 2 @ fpp 6 x

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